Weight problems and obesity are becoming more and more common in children and teenagers. Both families and we are quite worried about this bet. Because if this problem is not noticed or measures are not taken against the problem, chronic diseases will increase exponentially.
What can we do to protect or save our children from obesity?
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First of all, your child’s development should be checked, if his weight is not too long compared to his peers, your child may need to follow a diet. However, this diet should not be one of the ready-made, pressure diets. It should be specially prepared for your child, taking into account the needs of your child in development.
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You can cook with your child. Of course, first of all, you need to know healthy cooking techniques. While spending a good time in the kitchen with you, he/she learns which foods are healthy and how these healthy foods should be prepared.
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‘You need to eat less!’ ‘How much food did you get on your plate!’ Forget the phrases. These sentences cause mealtimes to turn into a grind time for your child. Sitting at the table together and having popular conversations about health will motivate him.
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While teaching your child to chew bites properly and for a long time, and to eat slowly, avoid eating quickly by yourself. Be a good example.
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Make the saboteur foods pure. If your child wants to eat cakes and pies, find a way to make these foods more pure. For example, try to sweeten the cake with dried fruits by adding less sugar, prepare your pastry with spinach and cheese instead of potatoes, and choose from pastries that you can bake with non-fried baking paper in the oven.
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Reduce meal portions or allow vegetables to make up more than half of large portions.
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End fast food, but do not show it as a reward. Allow fast food at intervals of 2 days a week, once a month, and do not forget to order ayran and salad with it.
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Organize a physical activity and workout in which all family members participate. For example, always swim, dance or play basketball together instead of insisting that he walks on the treadmill for hours. If this is not suitable for you, support him to do sports with his friends by signing him up for the sports club.
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Do not allow any weight loss drug or herbal product to be used without your doctor’s advice.
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Kids love to snack. Don’t ban their snacks, but make them healthy. For example, instead of greasy and salty chips, you can serve spicy vegetable sticks that you prepared in the oven at home, fruit ice prepared with strained yogurt on banana/strawberry instead of ice cream.
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Get into the habit of drinking water. If you keep water, ayran, freshly squeezed fruit juice instead of ready-made sugary drinks and explain the importance of water to your child, the child will quench their thirst with healthy drinks.
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Teach your child which food is healthy and which food is unhealthy. Do not overwhelm your child with your comments about how many calories are in which food.
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Teach your child to eat less and not leave it on his plate. If this measure is not enough, add that you can still take it. However, do not ask your child to finish the plate that you put in the same size as you.
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Build nutritional awareness in your child. Teach him to read the expiration date and nutritional content on the label of the food he buys when he goes to the market.
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Do not give your child the words of cake, chocolate or sweets at the end of the meal. For him, you can prepare a small fruit basket with different fruits that he can eat as a middle meal.
Remember! We are creating the future of our children. In order for them to be healthy adults in their future lives, eat and move healthily in your home as all family members.
