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 Nutrition - avoiding childhood obesity
Unless otherwise stated by a medical professional, overweight children should be not encouraged to directly lose weight; they should be encouraged to grow into it as they become taller.
You should never put a child on a weight loss diet without first seeking medical advice as this may affect their growth. Dieting that is unregulated, especially in teenage girls may lead to an eating disorder such as Anorexia nervosa or Bulimia.
However there is a healthy way to encourage a child to maintain a healthy weight by encouraging them to increase their physical activity and make some important changes to their eating
habits.
Eat a healthy diet that is well balanced
Luckily is easier to change a child's eating habits than it is to change an adults. If you are concerned about your child's weight you should encourage them to eat a variety of fresh foods that are nutritious. You should also replace foods that are high in fat such as biscuits, chocolate, crisps and cakes with alternatives that are healthy such as fresh fruit, wholegrain bread or crackers.
Grill or bake foods rather than frying them. Foods such as fish fingers, sausages, burgers are much tastier when grilled and have a lower fat content. Always use oven chips which are lower in fat compared to frying chips.
Starchy foods rich in complex carbohydrates are 'bulky' compared to the amount of fat and calories they contain, therefore we feel full after eating them. Foods such as these include potatoes, bread, rice, pasta and should provides half of the energy present in a child's diet.
Don't buy fizzy drinks that contain lots of sugar. Instead use fresh fruit juices which are diluted with water or sugar free juices.
Start your child's day with a low sugar cereal such as wholemeal wheat biscuits with milk plus fruit such as a banana.
Don't buy sweets. If they are not in the house, your child can't eat them and will eat whatever else there is instead. Buy dried fruit such as raisins, berries or tinned fruit that is in natural juice. Offer frozen yoghurt rather than ice cream.
To enable your child to change and learn new eating habits, you to need to amend your own eating habits so you are setting a good example. To prevent children grazing all day, provide them with regular meals at set, routine times. Never allow your child to each whilst they are doing their homework or watching television.
Use mealtimes as an opportunity for the family to set at a table together and encourage your child to listen to what their stomachs tell them so they learn to only eat when they are hungry as opposed to eating out of habit.
Teach your child to chew their food thoroughly and eat at a slower pace so they savour and appreciate their food making them feel fuller rather than overeating.
Don't visit a fast food restaurant on a regular routine, instead, if necessary visit them as a rare treat. Ask your child to assist you when you are preparing food so they are more interested and aware of what they are eating. A child who has helped prepare a healthy meal is more likely to eat it. Encourage older children to keep a food diary to identify the times they are likely to snack.
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