Obesity occurs in most Americans these days. With a lot of new yet unknown foods dominating the market and our increasing dependence in fast food, it’s not unusual that most of us are getting bigger and bigger with every munch we take. But we don’t want that to happen to our children at the moment nor in the future, do we? As early as possible, give the right healthy foods to your children to keep them as fit as possible.
Pick nutrient-dense foods
This means you have to go with food which are low in fat and sugar content yet more nutritious in content. Your children may need more nutritious food than you do as they are growing up. As an example, you may give your kids plain yogurt, fat-free and with fruit, instead of the full-fat sweetened fruit yogurt. Avoid making apple pies too much; it’s better to put fresh apples in the table instead. When making pasta, choose marinara over cream sauce. Moreover, beware of breakfast cereals as most of them contain a high amount of sugar. There are unsweetened ones you could purchase as an alternative.
Help them get used to fruits and veggies
Your kids will most probably hate these foods; however, you should be able to help them get used to eating them sooner or later. If you can’t make them eat vegetables alone, incorporate them to your other dishes so they will less likely notice them while they’re eating. Also, give them 2 cups of various fruit choices that will ensure them of a variety of nutrients in their diet.
The starchy food is important
Carbohydrates will give your children the energy they need to get through the day. Don’t eliminate the starch. Offer them whole and darker grains. When choosing rice and pasta, go with brown rice and whole-grain pasta.
Of course, keep the fat low
Although dairy products will help your children’s bones grow and improve, don’t just give your children any kind of dairy products. Give them low-fat, or better yet fat-free, milk or cheese. Still, your children may need some fat in their diet, but you need to choose the ones which are polyunsaturated and monounsaturated. Rather than from animals, these fats should be from nuts, fish, and vegetable oils. But still keep the healthy fat to a minimum of 35% of your daily caloric intake.
Go lean with protein
When giving them protein choices, always think lean – from beef to pork to poultry. And remember that you can always find protein in sources such as fish, tofu, beans, and dairy products as well. Don’t limit their options.
Staying out of obesity does not only depend on food intake. You also have to encourage your kids to stay active as possible. Enroll them in sports activities that they may be interested in. If not, you can always ask for help from them in doing household chores. Diet and exercise go hand-in-hand in fighting obesity.