One in 10 youngsters square measure weighty and 2 square measure overweight, per the Medical Institute of Obesity (IMEO). They also warn from the World Health Organization that 60 percent of overweight children will be older and that this can cause cardiovascular risk factors, type 2 diabetes, mental disorders, and even low self-esteem. On the occasion of this day we remember the importance of adequate infant feeding, the IMEO gives us the keys to treat childhood obesity at home.
The problem of childhood obesity not only affects low- and middle-income countries but also the developed countries "due to the sedentary lifestyle and poor diet that accompany the processes of globalization," says Rubén Bravo, nutrition skilled, and proponent of IMEO.
As a solution to this situation, they ask for governmental measures, such as stopping the advertising and marketing of unhealthy foods or sanctioning sugary drinks, as well as the help provided by the family itself. "The key to reducing the levels of childhood obesity is preaching with a good example and doing things right at home to establish the basis of a good relationship with food," says Bravo.
How to act against childhood obesity:
. Take a healthy and balanced breakfast. The nutritionist Andrea Marqués recommends offering a breakfast consisting of foods that are slow-absorbing, instead of one rich in sugars, and provide a sufficient amount of energy during the day to improve school performance.
. Control the amounts of sugar ingested. The World Health Organization (WHO) reveals that the recommended amount of daily calories should not be more than ten percent, nor less than five percent. From IMEO warn about the problem of hidden sugars that appear in those labeled with the nicknames such as a concentrate of fruit juice, honey, lactose, glucose, high fructose corn syrup, sucrose, dextrose, cane juice, malt, molasses, ethyl maltol, and maltodextrin.. Do one hour of daily exercise and drink plenty of water. Sports physical activity should be done at least four times a week for one hour a day. The IMEO advises not to force the child to practice sports that require too much effort, but to motivate him to participate in sports activities and team games that help socialization and are good for his self-esteem.
. Spend less time in front of a screen. According to some studies, children spend an average of two and a half hours a day watching television, playing computer games or other mobile devices. To stay physically active, at least during the recommended daily hour, you should dedicate that time to go for a walk, run, swim or ride a bike.
. Teach children the nutritional culture. Rubén Bravo advises giving the child the right amount of food and not offering food as a reward or punishment since he could associate sweets as good foods and fruits and vegetables as bad.
What should include a child's menu each day
Regarding the diet of the small, experts recommend that 55 percent of the energy comes from carbohydrates, 25 percent of fats and another 25 percent of proteins; In addition to the contributions of fiber, vitamins of group C, D and B and minerals such as calcium , iron , magnesium , phosphorus, and zinc. Marqués gives us the keys to a healthy children's menu to combat obesity:. Make 5 meals a day: create breakfast, lunch, and dinner (main meals) compatible with the opposite 2 middle faculties, mid-morning and snack.
. Take five daily servings of fruit and vegetables: it is preferable that they are seasonal organic farming and proximity. It should also include vegetables.
. Include four servings of carbohydrates, including pasta, cereals, rice, legumes or potatoes, to be taken in all meals except dinner.. Take three daily servings of protein and dairy, protein D and calcium, present in fish, eggs, meat, and dairy, help the formation of bone structures during growth.
. Consume solely 2 daily servings of healthy fats, like balmy and oil.
. Finally, it recommends consuming only a weekly ration of pastries, sweets, soft drinks, and chips, as they are addictive and high sugar levels.
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