Raising Lean Children in a Super-Sized World

Everything around us is super-sized these days. And that includes what our kids eat – and most of which is unhealthy. The portions of snacks are huge, sugary candy is dirt cheap, packages of chips have gotten bigger and our kids don’t think twice before emptying a complete pack of chocolates or cookies in one go. How can parents, in a world with increasing unhealthy temptations, raise a fit, active and healthy child.

According to the National Center for Health Statistics, obesity rates in children have more than doubled since the 1970’s. 2013 statistics show that 31.8% of children and 30.4% of low-income toddlers are overweight. These staggering numbers have now proven that childhood obesity is the number one health concern among parents in the United States. And seeing the impact of US lifestyle on the rest of the world, obesity has become a matter of concern for parents worldwide.

Because of their increasing weights, children are now suffering from afflictions that were once only known to affect adults- elevated blood cholesterol levels, high blood pressure and type 2 diabetes. Aside from physical ailments, being overweight can also cause psychological issues such as depression, low self esteem and a negative body image.

What Can Parents Do to Help?

Children mimic what they see their parents do. If you constantly tell your child to eat right and exercise, yet you sit on the couch and munch on chips, your child will grow up to do the same.  You must lead by example. By becoming more active and improving your diet, you will instill valuable lifelong values that will help your child grow up to become a healthy and fit adult.

Below are a few guidelines for helping your child achieve optimal body weight and lead a healthy lifestyle.

Encourage Healthy Eating Habits

• Pay attention to portion sizes as you serve your family meals.
• Serve low-fat milk instead of whole-fat milk.
• Provide healthy snacks, such as fresh fruit, dried fruit and nuts, or vegetable sticks with a low-calorie dip.
• Bake, steam, broil or shallow/stir fry instead of deep frying them.
• Encourage your family to drink water instead of sugary drinks.
• Replace deep fried chips and snacks with roasted nuts
• Try Granola or Muesli instead of Sugary cereals
• Look for snacks that have less salt. Most packages munchies have a ton of salt in them.

Make Low-Fat Versions of Family Favorites

Alter your recipes to make them lower in fat and calories. By using low fat versions of various ingredients, you can save hundreds of calories per week without even trying. Encourage your child to help you cook so they may learn how to prepare healthy dishes for themselves in the future.

Here are some healthy and low calorie substitutes:

• Low calorie milk and cheese
• Whole grains instead of refined flour
• Jaggery, dates instead of refined sugar
• A little ghee instead of cooking oil or butter
• Use whole grain breads for sandwiches
• Use ‘light’ mayonnaise when making burgers or subway sandwiches at home.

Remove Temptations

Teach your children that high fat treats, such as cake and cookies, are fine for special occasions such as birthdays and other holidays, but are not suitable for everyday consumption.  One of the easiest ways to instill this habit is by not purchasing these items at all. Instead, always have an ample supply of healthy snacks available, such as bananas, apples, almonds and low-fat yogurt.

Stock Up on the Good Stuff

Growing kids are forever peckish. When they are unable to find any unhealthy snack, they should be able to find fruits and nuts. Even if your child is not particularly into fruits, there must be something that he or she likes. Applaud them for their choice of favorite healthy food and always re-stock it. My kids have different favorites like Strawberries, Apples, Grapes, Watermelon, Tomatoes, Cucumbers, Dates and Pistachios. Everyone doesn’t like everything but I can always find one or two things that they like and keep it in stock.

Do Not ‘Ban’ A Food

I have learned from experience that completing banning a food item produces the opposite effect. The forbidden food is always more delicious. Besides, our kids do not live in seclusion. They live in a society where everyone does not follow your dietary rules. They will see other children eating those foods and be more attracted towards them. A better idea is to allow small portions and always explain to them about why the particular food is not good for them, and provide alternatives.

Teach the Importance of Physical Activity

Instead of nagging your children to exercise, teach them the long-term benefits of living an active lifestyle. Not only does regular exercise burn excess calories, it also helps to increase bone strength, lower high blood pressure and reduces stress.

Never Use Food as a Reward

One of the largest mistakes a parent can make is using food as part of a reward system. Instead of celebrating their report card with a trip to the local pizza parlor, buy them a new ball or a pair of skates. A triple-dipped ice cream cone isn’t necessary after a week of your child cleaning his or her room without being asked. Verbal praise is enough.

By following the above guidelines and living a healthy lifestyle yourself, you can teach your child how to make nutritious, healthy choices in the future. This is important not only for your children, but for their future children as well.