Balancing the calories
your child consumes with the calories used up through physical activity is
important in helping your child maintain a healthy weight. Obese children can
achieve healthy weight and growth with the help of their parents and family.
Ways to Deal with
Obesity in Children:
-Balancing Calories
Help kids develop healthy
eating habits by making favorite dishes healthier and by reducing calorie-rich
temptations. Provide plenty of vegetables, fruits and whole-grain products.
Include low-fat or non-fat milk or dairy products. Choose lean meats, poultry,
fish, lentils and beans for protein and limit sugar-sweetened beverages, sugar,
sodium and saturated fat.
Help Kids stay Active
Help your kids understand
the benefits of being physically active. Children and teens should participate
in at least 60 minutes of moderate-intensity physical activity most days of the
week, and every day if possible. Encourage outdoor play. Some examples of
moderate-intensity physical activity include: brisk walking, playing tag,
jumping rope, playing soccer, swimming and dancing.
-Reduce Sedentary Time
Reduce television viewing
and computer games to a total of less than two hours per day for school-aged
children and less than one hour per day for preschoolers and toddlers.
-Provide Healthy
Snacks
Snacking is an important
part of children’s eating habits and shouldn’t be discouraged – just make sure
the snacks are mostly low in calories. Fruits and vegetables make excellent
snacks.
-Serve Reasonably
Sized Portions
Some children will clear
their plate at dinnertime, no matter how big the serving size, so give them a
little less. Serving 10 or 20 per cent less over time can make a significant
difference.
-Limit Takeaway Meals
Try to have takeaway food
less often. Takeaway food is often higher in salt and fat than home-cooked meals.
Obese kids should be provided nutritious home cooked meals.
-Make Mealtime a Happy
Time
Enjoy mealtimes together
whenever possible. Involve everyone in preparing healthy meals together.
-Encourage Kids to
Drink Plenty of Water
Encourage them to drink
water instead of energy, fizzy or flavored juices. Most of these juices contain
added color and preservatives.
