Based on the study by WHO, 390 million children aged between 5 and 19 are overweight, while 160 million are grossly facing the challenges of obesity. This rate has significantly increased by 0.4 million, according to data from 1990. Conversely, 37 million children under the age of 5 are overweight (if the child’s weight-for-weight is higher than 3, the standard deviation is more than the WHO child standards median, which is a measure of weight adjusted for height and age).
This data is concerning and indicates the need to understand the facts that are majorly impacting your child’s health. Eating healthy and exercising often begin at home, and several parents avoid this factor out of love. Here are five quick tips for maintaining a healthy weight in kids.
1#. Check the portion size
Don’t let the feeling of making your child healthy exaggerate you by restricting them to a specific or restrictive diet. Children like variations of food items, and putting them into some sort of diet only builds a block in making them healthy. Rather than that, being a parent, it is your responsibility to check the portion size, food nutrition, calories, etc. Even when you go out for dinner, add food items to help your children get nutrition.
2#. Avoid surgery and fatty products
Soda, juices, cold drinks, candies, etc., have very little nutritional value but a high sugar content. This not only damages their teeth but also impacts their gut and overall health. Because children who drink sugary beverages tend to be overweight, if you want, you can add fresh fruit juices to their diet rather than packaged juices. Add a habit of eating only home-baked food items in that you can use honey, maple syrup, or dates as an alternative to sugar. These are healthier versions and fulfill your child’s craving for sweets. It’s important to note that while these alternatives are more nutritious, they should still be consumed in moderation.
3#. Add fruits and vegetables
Nutritional value in children’s food matters the most. What they are consuming directly impacts their growth and development. Children who eat more junk foods are less active than children who eat fruits and vegetables more. Fruits and vegetables contain minerals, fiber, and vitamins, making them hydrated. These combinations help to keep bones and muscles strong, prevent constipation, make them active, strengthen a child’s immune system, help fight illness, and fulfill their daily nutritional value. You can add beans, berries, carrots, spinach, avocado, bananas, etc. These also allow filling your child’s plate with multiple colored food items, as children like variety in their food. Moreover, fruits and vegetables are packed with fiber, making the child less likely to eat more food.
4#. Add physical activity
Cycling to school, walking with your dog, playing tag in the park with your children, or engaging in sports activities like soccer or basketball are some examples of physical activities you can incorporate into your child’s routine. Physical activity helps your child regulate metabolism, reduce body fat, make them active, and promote healthy body composition. Children are even able to adopt the things that make them happy. So, try to add activities where you feel so glad.
5#. Limit the screen time
It is important for parents to reduce their children’s screen time. Due to increased screen time, their eyesight becomes weak. Not only that, sitting right in front of the TV and continuously eating unhealthy food items leads to increased weight. It is better to limit their screen time and start spending more time with them so they can indulge in real activities like spending time with family, indulging in physical activities, and many more.
Conclusion
As a parent, you know how important it is to be active because nowadays, children’s nutrition and health are being neglected due to parents’ hectic schedules. So, it is better to start adopting healthy habits for your children. In the long run, it will help them build positive habits, which will also help them in their future life. This will help them maintain a healthy weight and protect them from any illness and health issues. Furthermore, if you are still in doubt about what you want your child to adopt, you can contact Cradle Hospital.
