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A major contributing factor to
hypertension, diabetes, high cholesterol, heart illness and poor
self-esteem is childhood obesity. Therefore we should control
weight gain rather than weight loss in children in order to manage
childhood obesity. Every member of the family should exercise
together and be involved on a healthy food diet. Besides having
good healthy living, exercise together can also bring the family
together and improve bonding.
With exercise alone is not adequate to
prevent childhood obesity. A balanced diet is also required and
this should be cultivated through our children's eating habits from
young. As an encouragement to them, the parents should also
practice and model healthy eating behavior themselves.
If you children are reading, writing,
using the computer or watching TV, encourage them to take breaks
frequently to relax their eyes. Ask your children to look at
objects for 3 to 5 minutes from a distance during these breaks.
Good reading posture and the correct use of lighting, etc. should be
taught to your children besides getting adequate sleep and rest in
order to help preserve their eyesight and their eyes should be checked
by an ophthalmologist at least once a year.
Ways to help parents develop healthy
eating behavior in their children:
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Provide the standard daily meals for
your children three times a day and if snacks are necessary, make sure
they are well-planned snacks, nutritious and will not spoil your
children's appetite. Nutritious snacks such as fruits, yogurt,
fruit bars, celery sticks and cheese sticks are recommended.
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With the guide from the food pyramid,
encourage your child to eat a variety of wholesome foods such as meat,
fish, fruits, vegetables, cereals and whole-grained breads.
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All other foods that are high in fat,
salt and sugar such as sweets, chocolates or ice cream should not be
eliminated totally from their diet. Instead they should be eaten
in moderation because such foods have their place in a balanced diet.
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All children should not be put on a
low-fat diet without consulting the doctor or nutritionist. You
can encourage them to choose the lower fat options in foods but not
for children under 2 years of age who will need fats in their diet to
help with their growth.
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Increasing amount of juices intake can
increases blood sugar levels quickly and make small eaters lose their
appetite. Therefore, you should limit the intake of juice for
your children.
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Food cannot be used to punish or reward
as this will send wrong messages to your children and cause
overeating.
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Fast foods, instant noodles and junk
foods are especially high in fats, therefore should be limited or
eaten in moderation. If possible, avoid eating out or choose
food outlets where healthier choices are available.
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Try not to provide too much food to your
children in order to prevent overeating and do not force them to
finish their food if they do not like certain foods or the portion may
be too much for them. Respect their rights to dislike certain
foods and allow them to decide the amount they will eat.
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When cooking, try to cut down on the
amount of oil used or use oil that is good for health such as olive
oil, walnut oil, hemp seed oil, avocado oil, sesame seed oil, canola
oil, etc. Bake, broil or steam your foods instead of frying.
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You can educate your children on good
nutritional knowledge by involving them in food shopping and
preparation. Shopping healthy foods together will give you the
opportunity to teach them about good and healthy nutrition.
Teach them to check and read food labels.
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Children tends to look for varieties in
food. So when you go food shopping, buy lots of different types
of foods, which are both wholesome and appealing to children.
Make it your responsibility when stocking food in the fridge and
pantry.
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