Childhood obesity is one of the serious public health concern in the 21st century. Childhood obesity may be whole life’s expenditure as it is a major contributor to more health complications like hypertension, dyslipidemia, insulin resistance, fatty liver and psychosocial complications.
Obesity: Obesity is characterized by an excess of body fat. Obesity is most often defined by the body mass index. The World Health Organization categorizes adults with a BMI of 25 to 30 as overweight. Obesity is a complex, multifactorial condition affected by obesity genetics and non-genetic factors. In children, the overweight is generally caused by lack of physical activity and eating patterns. There may be also obesity genetic factors for obesity but it is rare. Today in the U.S. one in three American kids and teens are obese. Childhood obesity in the United States is being considered no 1 health concern.
Health problems of obesity: There are lots of health problems for obesity. Obesity is causing different health problems that are found as new and these health problems include high blood pressure, type 2 diabetes and elevated level of blood cholesterols. Surgeon General Richard Carmona characterized obesity as shorter life expectancy.
What can be done for childhood obesity: one of the most important things to do is to balance the calories the kids and teens consume from foods and beverage and uses calories through physical activity and normal growth. Physical activity is important because in spite of taking healthy foods, obesity may be caused due to calories burned sitting on the TV screen. There should be obviously eating healthy and this habit should be practiced from early life of your kids. Here there may be a clear view of how to prevent child obesity with foods.
Ensuring plenty of fruits and vegetables: Every parents don’t want their kids to obese or overweight. Childhood Obesity stops the normal movement of the kids and cause to lots of childhood obesity diseases hypertension, diabetes and ultimately short life expectancy. It will be most beneficial for health when your kids are taking fruits and vegetables in proper way like a medium size apple, a medium size banana, a cup of strawberries and a cup of grapefruits per day. These fruits have lots of health benefits and ways to prevent obesity.
Seasonal fruits and vegetables: Childhood obesity prevention is only about taking as much as fruits and vegetables. when the season changes, lots of colorful fruits and vegetables are available. It is in fact good decision to make your kids healthy by taking healthy seasonal fruits and vegetables. if it is winter in your area, you can see different kinds of fruits and vegetables. These fruits and vegetables are rich in different vitamins, minerals and phytochemicals. Turnip, leek, carrots, asparagus, peas, broad beans, spinach are popular winter vegetables. On the other hand, fruits are citrus fruits like oranges, apple, grapes, cucumber, lemons, and pomegranate are popular. More fruits and vegetables will define less risk of facing childhood obesity, diabetes, cancer and cardiovascular disease for the kids.
Meatless a day in a week: Going a meatless day is obviously going to make a difference. Kids are habituated and fond of spicy meat as per taste. But one day only plant based foods will make your kids healthier. You want to find your kids in new way in this New Year with new foods so meatless a day will be new and fun too. The big benefit of this idea may be you are decreasing the risk of disease by increasing different vitamins, minerals, phytochemicals and nutrition from the natural sources. You also are recommended to prepare your whole plant based diet at your home a day in a week and it will be interesting, enjoying, healthy and safe as you are cooking according to your taste and health requirements for your kids.
Water: Kids should be more focused to be hydrated and take foods that keep hydrated. According to different study, Kids should drink as much as water instead of soft drinks. Being adequately hydrated can help to ward off fatigue, keep hunger at bay and boost metabolism. “It keeps body running efficiently, allowing it to work smarter, not harder,” said Caroline Passerrello, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Even most of the health concerned people drink one glass of water before having meal to take fewer calories from foods. The standard intake of water may be two glasses of water after your full meal and one glass of water for any snacks. Another thing is to be noted that if you don’t like to drink much water than needed, you may opt for foods that can supply enough water in your body. These foods are cucumber, water melon, citrus fruits, cauliflower, green peppers, and spinach and so on. These foods are also great sources of water that can hydrate your body with the supply of 80% water. Even, in the summer time, the need of water goes up and in this time it is so essential to drink plenty of water.
Low fat or nonfat milk or dairy product: Low fat milk or daily product are healthy for kids and it grows physical development of the kids. These products are full of calcium and calcium is needed for kids’ bone development. If these are high in fat, it may cause to obesity. So low fat milk or dairy product is safe for your kids.
Practice of taking lean meat, poultry, fish and beans: For the supply of protein, practice of taking lean meat, poultry, fish and beans should be going for your kids. Fish is one of the great sources of omega 3 fatty acid which is needed for the development of brain development. But other side of those foods are red meat, skin of the poultry contains high fat. So lean cut of meat is safe for your kids.
Limit sugar sweetened beverages and sugar or saturated fat: Today in the U.S. childhood obesity problems mainly depend on food choice on sugar sweetened beverages and saturated fat. Most of the kids are fond of taking those kinds of foods and it may lead to obesity. These foods are also processed with ingredients which makes foods tastier, appealing and easy to get at the grocery.
Soft Drinks: Soft drinks are drinks which remove thirst at the moment when you desperately need to drink. These drinks are sugar sweetened and contain high amount of soda to enhance its sweetness. So it is one of the processed foods which cross many process with more ingredients like soda and sugar. In the research and study, soft drinks are highly responsible for childhood obesity. So water should be in plenty to drink instead of soft drinks.
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Potato Crackers: Today’s kids are so fond of spicy and tasty foods. Potato crackers is very popular foods among the children. When they feel hungry they start to eat as there is no way to take other foods while staying in the school or out of home. Now, what are ingredients of potato crackers? Obviously Potato is one kind of veggie and it has been processed with salt and chance of taking much calories are much more. Much calories intake is the leading cause of childhood obesity.
Hamburgers: Hamburger is one of the popular foods in all state of the USA. beef burger, burger is like sandwich consisting of two or more cooked patties of ground meat, usually beef, placed with a sliced bread roll or bun. If oversize of patties, buns and toppings are linked with risk factors for human health because the patty is fried in the pan with oil, barbecued or flame boiled.
White Rice: White rice is not horrible for health but it contains less nutrition. Rice is also processed to white color. White rice may contain preservatives too. But most of us can chose foods made with refined white rice, flour, white bread and white pasta where in return nutrition amount is less and cause high blood pressure. Brown rice is the raw form that contains fiber.
Processed meats: Processed meat may have high amount of salt and preservatives. Meat is really one of the important foods for human health that contains water, protein and fat. At the grocery, processed meat may be available as lunchbox sandwich.
Cookies and snakes: Cookies and snakes are high in fructose corn syrup. These common ingredients are used in cookies and snakes. Even there are more foods, that you have never thought, may contain high fructose corn syrup and they are ketchup, jam, jelly, sweet pickle relish. High fructose corn syrup may enhance sweetness in the foods and it is one of the processed foods.
Fruit juice: Raw fruits are healthy for human health. Even many research recommends that for better health, fruit should be taken as raw. But this fruit may be processed to jelly or juices. When fruit juice is processed, sugar or soda are added to enhance sweeting texture. Most of the food processing companies are producing different kinds of juice or jelly. Do we really know the food processing system or ingredients healthy for our kids? If possible, it is so important to know those facts when you are buying foods for your kids.
Your kids are eating what you are eating. So kids’ health mainly depends on your food habit. As parents, it is better to think and change food habit for the betterment of your children. Calories management to prevent childhood obesity is so important and it is right time to think how to stop child obesity and Healthy foods as well as some physical activity may save early death or prevent short life expectancy.