It has been shown that a high percentage of children who are overweight is due to the fact that they develop in an obesogenic environment, this means that they usually have parents with problems of excess weight, a sedentary lifestyle, in addition to having available processed foods with a high cont
It has been shown that a high percentage of children who are overweight is due to the fact that they develop in an obesogenic environment, this means that they usually have parents with problems of excess weight, a sedentary lifestyle, in addition to having available processed foods with a high content of sugar, fat and salt. What to do if my child is overweight? What diet is best?
My child is overweight, what should I do? En - In the first place se should know the eating habits at the family level
, if the parents consume unhealthy food, it is necessary to do food reeducation, since the example of the parents is the first step to solve the problem of overweight in the boy. -Remove all processed products from the fridge and pantry
rich in sugars and fats of poor quality (ice cream, cookies, sweets, sugary soft drinks). -Choose foods rich in fiber
(brown rice, wholemeal pasta, vegetables, fruits and vegetables), these foods not only improve intestinal transit but are also highly satiating foods which will allow the child not to be hungry in the hours later. To achieve this change you can alternate foods with or without fibers, for example brown rice and / or white rice. -It is not necessary to change whole milk products for skimmed milk
, the most important thing is that the child can consume it throughout the day and mix them with other nutritious foods, for example whole wheat bread with cheese, milkshake with banana, etc. . -Plan the meals
, if it is a child who wants to eat at all times of the day, in this situation it will be important to define meal times so that a routine is generated, this will allow the child not to be thinking all day about eating and allocate time to do other types of activities such as reading, playing or doing some sport. En - If the child has anxiety and can not manage it properly, it is important to have healthy food on hand (fruits, nuts, dried fruit, some yogurt, etc.), as well as incorporate activities to divert attention.-
Reserve sugary or snack foods for special situationssuch as birthdays, family events, events with friends, and / or also for any day of the week that is included in your weekly menu planning.- Try that in the weekly menu of the child there is
80% of healthy foods (fruits, vegetables, legumes, whole grains, dairy products) and 20% of unhealthy foods (sweets, chips, soft drinks or sugary juices, etc.) -
Do not use food as a reward and / or punishment, example: "how did you get a good grade you deserve an ice cream"; "As you behaved badly during the day you do not have dinner at night". Food gives us nutrients and does not have to be related to the child's behavior throughout the day.-
Motivate the child to move more , take him more to the park, choose a sport or activity that he likes and that he can do with his friends, in this way he will have fun and will not be like another goal to fulfill for the weight loss.