Healthy nutrition for kids and overweight kids

Healthy nutrition for kids and overweight kids

Healthy nutrition for kids and overweight kids.

Do you know that a healthy kid is a happy kid? Kids diet is essential for their growth and wellbeing. Numerous studies have shown that children with good nutrition have the benefits of having the ability to concentrate and learn, have stronger bones and muscles, ability to fight off sickness and disease, have a better mental well-being among other things. While some overweight kids are at a greater risk of developing serious health problems such as:

    Heart disease;
    Trouble learning;
    Sleep apnea;
    Trouble interacting with others;
    High cholesterol.

As a parent, it can sometimes be hard to tell that your child is overweight or obese. A child may not look particularly heavy to be overweight. If your child is overweight chances are you want to help him get healthy. But on your quest to make your child look healthy, you might have in fact ended up doing more harm than good. Often, what works for adults may not be best for kids. Kids obesity or overweight starts when the energy they take in is greater than the energy they put out (through exercise and physical activity). Kids need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain or obesity.

As a parent there’s a lot you can do to help your child become healthier. Below are a list of practical tips that can help you.

1. Be a role model(lead by example)
The most efficient way for you to encourage healthy eating is to eat well yourself. Kids learn by example. If your kid see you eating your vegetable, being active and limiting your Television time, there’s a good chance that they will do the same.

2. Family meals
Family meals are a satisfactory ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in family meals are also:

    Less likely to snack on unhealthy foods;
    More likely to eat fruits, vegetables and grains.

Also, family meals are a great chance for parents to introduce kids to new foods and to set a good example for healthy eating.

3. Get active
Kids who sit too much and move too little are at the highest risk for becoming overweight or obese. Experts say kids need 10 minutes of physical activity every day. Try to incorporate movement into your family’s regular routine. This can be done by organizing some active indoor games or taking a walk together, bike around the neighborhood and doing household chores together. You can also encourage them to join in sport activities in school. In addition to encouraging physical activity, help children avoid too much television time, playing games or using computers or mobile devices. Limits on television and computer time lead directly to your child spending more time being physically active.

4. Encouraging child-size portions
Avoid forcing your kids to clean up their plates as it can encourage overeating. Never use food as a reward or bribe. It simply becomes desirable.

5. Get kids involved
Most kids enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Also get them involved at mealtimes. Younger children in particular are far more likely to eat something they’ve made themselves, so let them, help you cook healthy meals.

6. Stock up on healthy meals
Your home is where your kid most likely eats the majority of his or her meals and snacks. That is why it is important to control the supply lines. That is your kitchen should be stocked with healthy food.

    Introduce fruits and vegetables into their daily routine;
    Make it easy for kids to choose healthy snacks;
    Serve lean meats and other sources of protein;
    Limit fat intake.
    Limit sugary drinks and sweets.

Encouraging your child to eat healthy food and be physically active is important for their healthy future. It can be a difficult task and requires patience, positivity, practice and time. And remember a healthy kid is a happy kid.