Childhood obesity: 5 tips for prevention and healthy habits

Obesity is still frequent health problem occurring almost all over world. It is defined by high percentage share of fat in our body. It is indicated using BMI index (body mass index). If it is 30 or higher, it is obesity. Among problems with overweight ranks also childhood obesity. According to data from 2018 every eighth child in European Union countries aged 7-8 years was obese. Children often cannot set boundaries themselves, copy behavior of their surroundings and do not realize how important healthy diet and movement is. However they can adopt healthy habits we show them and explain why they are important. In many cases it involves completely simple changes in daily regime.

In mentioned research it showed that most obese children live in Cyprus, Malta, Italy, Greece and Spain. Conversely smallest share of obesity among children was recorded in Czech Republic, Denmark, France, Ireland and Latvia. Worldwide problem of childhood overweight is commemorated from July 5th to 11th.

 

Tips for prevention and help with childhood obesity:

Healthy eating habits

• Give children appropriately sized portions

Experts recommend preparing portions for 4-8 year old children in ratio of about one third of portion for adult person. Divide large packages for example with sweets into boxes or smaller bags and serve them to children in such smaller doses. In restaurant you have option to choose children's portions.

 

PREPARE HEALTHY SWEETS FOR CHILDREN

 

• Build relationship to healthy food in children from early age

Vegetables and fruit should be part of food for children from infancy. Later they will choose them automatically themselves too.

• Eat healthy together

Children often repeat what they see in adults in their surroundings. Be an example for them.

• Teach children to eat slowly and only if they are hungry

Eating at time when we are not hungry leads to overeating and storing excess fat. It is similar with children.

• Don't buy unhealthy food

If you don't have sweets or for example chips at home, nothing will tempt children.

• Food as reward and punishment

Do not use food that children like as reward or conversely punishment.

• Water instead of sweets

Children should drink primarily water and avoid flavored drinks containing lots of sugar.

Fun activities with physical exertion

Ball games, walk in nature on weekends or hobby movement circles. WHO recommends that children and teenagers devote at least hour daily to such activities.

Time spent in front of screens

More time in front of screen naturally means less time at physical activities. Watching television or playing on computer often goes at expense of sleep too.

Quality sleep

Among healthy sleep habits belong regular schedule for sleep, sleep rituals, quality mattress and pillow.

 

What do children eat away from home?

Whether at school, at friends' or on trip - do you know what diet your children have? Of course, they need to be allowed certain freedom, but asking children what they usually eat at best friend's and what they buy for pocket money in buffet can kickstart their thinking and change choices they make.

Source info: healthline.com
Photo source: shutterstock.com