[amdavadis4ever] Beating the childhood Bulge! (Posted by B D jesrani)

 

BEATING THE CHILDHOOD BULGE       Here is how you can help your kids eat their way out of childhood obesity A third of our children are overweight or obese by the time they reach 11 and most of us now know that obesity can lead to major health problems, including heart disease, cancer and diabetes in later life, aside from low self-esteem. To help you with feeding them right from toddler stage to teenage, we provide a comprehensive plan that you can implement right away.     TODDLERS AGED ONE TO THREE Toddlers aged one to three are growing quickly and it's an important time to get them into the habit of healthy eating. Every day make sure you give them a range of choices from all the food groups, -some fruit and veg, starchy carbohydrate (like bread or rice), dairy such as yoghurt or cheese, and protein such as chicken or fish. Insisting your toddler finishes everything you give them is a bad move as it means he or she will soon forget how to respond to their own hunger and fullness cues, which is a key skill needed to stay trim later on in life.Have a routine and offer three meals and two to three snacks each day. Finger foods are good as they'll be able to feed themselves more easily. Foods to limit include fried stuff, crisps and other snacks, pastries, cakes and biscuits. Foods to completely avoid include sweetened fruit squashes, fizzy drinks, tea and coffee.   BIGGEST PROBLEM Refusing to try tasting new foods. Pickiness can drive parents to distraction, but try to stay calm.Experts say freaking out with new foods is a common response for toddlers that could hark back to when we were hunter gatherers and weren't sure what might be poisonous. The key is persistence and not making a fuss -offer new food to toddlers alongside familiar ones, but you may need to do it up to 20 times before they are willing to put it in their mouths.   TOP TIPS Eat together if you can -your child is more likely to eat healthy if he or she sees you enjoying the same food. Make sure that at least two of the meals or snacks you give them each day don't have a sweet taste. Keep portions small -your tot will let you know if they want more. Swaps » Sugary yoghurt for whole milk yoghurt » Chips for grapes » Chocolate for raisins.   CHILDREN AGED FOUR TO 10 On average four to 10-year-olds get around 60g (15 teaspoons) of added or "free" sugar a day, which is about a third more than the maximum amount they should have, so it's important to watch where it's creeping in. Full-sugar fizzy drinks, biscuits, cakes, chocolates and desserts are the worst offenders, but also look out for high levels in yoghurts, sauces and cereals. As a guide, give starchy carb (like pasta or rice) portions that are no bigger than the size of a primary school child's balled fist and then match that with the same quantity of veg or fruit at every meal.   BIGGEST PROBLEM -THEY WON'T EAT THEIR VEGETABLES Kids this age can sometimes stop eating vegetables they used to like, but getting them involved in choosing, chopping and preparing veg can get them back on board The "one bite rule", which requires your child to try just one solid mouthful of a rejected food, can also be adopted at this age, but don't get into big battles -it will put them off trying new things. As a last resort, sneak some veg in a portion of tomato pasta sauce counts as a veg por tion, as does sweet potato mash on the top of a shepherd's pie, or carrots grated into mince.   TOP TIPS Let them have a 150ml glass of fresh orange juice a day with a meal.Give them a wholesome breakfast -a low-sugar wholegrain cereal like with milk for example, or egg on toast. Avoid sugary cereals and granola. A healthy after-school snack is important -try apple slices with peanut butter or a small tuna and cucumber sandwich.   SWAPS » A cupcake for fruit bread » Cheesy puffs for an oat cake » Chicken nuggets for grilled chicken   OLDER KIDS AND TEENAGERS Teenagers often fall short on iron, zinc and calcium. Iron deficiency, which can affect concentration at school, affects girls more (because of periods), so take care to give them iron-rich foods like red meat, cashews, sardines, pulses (baked beans etc) and green leafy veg. These foods, plus wholegrains as well, also supply the zinc they need for healthy skin and a strong immune system.Encourage consumption of yoghurt and skimmed milk. Portion sizes at this age need to be as big as for adults, but most of us over-estimate portion size for ourselves, so don't make this mistake with your children too. Give them a healthy food environment at home -by having a fruit bowl on display.   BIGGEST PROBLEM: JUNK FOOD ADDICTION It's impossible to completely control what they might buy from the corner shop. But giving them healthy food at home goes a long way to preventing impulsive choices outside. Try to sit down for family meals and pack these with as much fruit and veg as you can.   TOP TIPS Don't use food as a reward or to cheer up kids after a bad day. It can make them emotional eaters in the future. Discourage fad diets.   SWAPS » Chinese takeaway for homemade chicken stir fry » Chicken burger and fries for whole wheat sandwich with chicken and tomato.

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