How To Prevent Obesity In Children Till 14 – Parents Pay Attention!
A diet for children is a word that is increasingly mentioned and searched on the Internet. This is a clear indication that many children have a problem with excess pounds.
Obesity in children can be called an epidemic that has moved from the Western world to the whole world. It came to us along with the expansion of fast food and other unhealthy forms of diet.
The problem of obesity should be taken seriously and here you will learn how to prevent obesity in children till 14.
It is highly probable that children who have had excess pounds in their childhood and early childhood also have this problem in adulthood. Therefore, it is necessary to start with a healthy diet for children as soon as possible, because every delay causes the problem to become bigger and more serious.
When I say a diet for children, then I do not mean a restrictive diet that applies to adults. A diet for children means a carefully selected and balanced menu that helps bring the child’s body into harmony with physical development.
Parents and children have to understand that this is neither easy nor fast and that the diet in children does not aim for quick weight loss. On the contrary, it is a process that takes place and if properly implemented it represents a good basis for the adoption of healthy habits in the diet for the whole life.
A Diet For Children Must Begin At The Right Time
According to the available statistical data, children with excess pounds are at all ages. The problem arises already in the preschool period and gets on the acceleration when children go to school because they are then available fast food consumed as a snack and often replaces the main meals, such as breakfast and lunch.
It is necessary to start with a diet for children in time. Then there are good chances that the problem is cut down at the root and children learn the right and healthy diet.
When it comes to age, the problem of obesity occurs in all ages. It is reported in preschool children and school children from 7 to 9 years of age. Also, in a particularly vulnerable age group of children aged 10 to 14 and adolescents aged 14 to 18 years.
Namely, the problem of obesity in puberty is particularly pronounced. He carries with him risks of certain diseases such as heart disease, osteoarthritis, diabetes and many others.
A Diet For Children Must be Managed Under The Strict Control of a Nutritionist, Doctors, and Parents
In addition, the parental role in the process of implementing a diet for children is of paramount importance. Without parental control and support, no diet for children will yield good results regardless of medical care.
Eating habits are transferred from parents to children and therefore responsible parents must help their children. Beginning from adjusting your diet to the common adoption of new, healthy habits when it comes to food.
In addition to the implementation of a diet for children prescribed by a competent physician or nutritionist, the physical activity of children also plays a major role. In earlier times, children were much more physically active even if they did not actively engage in sports. Today the situation has changed completely.
Children spend more time with TVs, computers, mobile phones. It is even considered that practicing a particular sport two to three times a week is no longer enough for the proper physical development of children.
Parents should provide healthy meals and snacks and make sure they have sufficient physical activity during the day. When administering a diet for children, it should be borne in mind that children should not be burdened by the number of kilograms and sudden changes in diet.
Everything must go gradually and in keeping with the child’s development. The diet should be used for children that include all recommended nutritional daily values according to their age. Medical diet for children and optimal daily physical activity are a safe way to solve the problem of childhood obesity.
Medical Diet For Children
Medical diets for children are carried out under the supervision of a doctor or nutritionist with conscientious parental support and control. The term medical diet is a name used to feed people who are preparing for surgery and therefore need to lose excess pounds.
Mayo Clinic is a great place where you can consult a doctor online or even request an appointment. You will find great info there and most importantly, you will get advises from professional nutritionists and doctors.
By the fact that it is a very effective diet, it started to be used among healthy people who want to lose weight.
With a medical diet, a lot of pounds can be lost for a short period.
It is a diet that provides all the necessary vitamins and minerals, and as a result, patients or healthy people who exercise it does not lose vitality and strength. However, since it is a fairly correct diet, it should not be maintained for a longer period.
The Medical Diet For Children Is Not the Same as a Medical Diet For Adults
It is a diet that is prescribed and supervised by a competent physician in cases where obesity endangers the child’s health status. There is no uniform diet attributed to children. It must be done separately and it is determined and designed according to the child’s age and excess pounds to be corrected.
Also, general child health is very important. Foods with a medical child for children are consumed in precisely determined quantities and determined schedule. Meals must not be skipped.
There are parents who themselves had a problem with excess pounds and have tried the medical diet that has brought them good results.
They should not be allowed to apply this diet to their children even when it comes to older adolescents.
Medical diets for children and in situations where a short period can be carried out can have significant repercussions on child health. It is therefore important that it is carried out only under strict medical supervision.
Therefore, it is always important to contact the competent doctor or nutritionists and in accordance with their recommendations to correct the diet, with strict adherence to the prescribed instructions.
Instead of a medical diet for children on their own, parents can try to apply the general rules of healthy eating that will help them eliminate excess pounds in their children and their body weight to bring in an optimal balance.
Healthy Diet Rules For Children
Here are a few rules that will help the parents to deal with this problem with their little ones in a relatively short time.
First, throw out unnecessary drinks like artificial juices from your children’s eating and replace high-calorie food with fresh vegetables and fruits. Food should be cooked and not fried with minimum quantities of butter or margarine.
Secondly, avoid giving your children salt and sweet snacks and avoid fast food restaurants in a wide circle. The same goes for consuming ready-made food. Always when you can cook your children.
Third, limit the number of fatty cheeses, as well as bone fruits and seeds because they contain high-calorie values. Also, the child should not eat more than five eggs per week.
Fourth, educate your children as when they were babies. It is very important that children eat at the same time and possibly together with their family. Teach them to eat slowly and enjoy a meal. Never use food as a reward.
Fifth, take into account the optimal size of portions according to the age of the child but does not make them eat all if they are satiated. It is strictly forbidden to eat food in front of TVs and computers because the child has no control over how much eating, nor a feeling of being satiated.
With these basic rules, each parent should keep in mind that in addition to healthy eating, every child needs daily physical activity. In addition to engaging in sports, the child should go out every day, play with coevals, ride bicycles, rollers and the like.
Diet For Children Aged 7 To 9 Years
Diet for children from 7 to 9 years includes meals with high nutritional value. They must be balanced so that they can optimally develop their natural development with the loss of excess pounds.
Main meals and snacks should be prepared on the basis of basic food groups with small portions. At this age, children begin to enjoy food, they are interested in it, they are ready to taste some new tastes. That is why this period should be used for a common departure for the purchase and preparation of food.
Nutrition of children at this age includes foods rich in carbohydrates, fruits and vegetables including dairy products, lean meat, fish, chicken, eggs and legumes with plenty of fluid, best water and unsweetened fruit juices. All three meals are equally important and should be carefully prepared.
Diet for children from 7 to 9 years includes three meals and at least two healthy snacks. Parents must ensure that children do not avoid meals.
Namely, it is often the case that at this age children stay at home alone, often skip meals in particular breakfast, eat their own sweets and snacks from home that can lead to an imbalance in diet and obesity.
Research has shown that children of school age often skip breakfast at home especially if they go to school in the first shift. Then their breakfast is only on a big vacation, which means about ten hours and is mainly reduced to industrial foods, fast food, various sweets and carbonated drinks.
From this, it follows that children in the morning are hungry and this can have negative consequences for their growth and development. Hungry children are nervous, poorly concentrated and unconscious.
Diet for children aged 7 to 9, means a breakfast divided into two parts. Main breakfast before going to school and breakfast-snack on a big vacation.
An Example of the Main Breakfast For Children Aged 7 to 9
- Whole grain flakes with milk or yogurt
- Sandwich with ham, roast or chicken breast and vegetables
- Omelet, boiled or eggs with integral bread and tea
- Snack: integral bowl, fruit, natural juice
Lunch for a diet for children aged 7 to 9 should also be divided into two parts. It must contain soup if you are eating thicker dishes, meat with vegetables and salad, and sometimes healthy sweets. Here are some excellent examples.
- Soups (chicken, tomato soup)
- Main meal: beans, sausages, chicken, spinach with pork steak prepared in a grill, cabbage in a hunting manner (meat roasted on the grill and chopped with cabbage), peas with boiled potatoes and roasted meat …
- All types of salads (fresh salad, turkey)
- Snack: integral candy, natural juice
A diet for 7 to 9 year old requires dinner at least two hours before bedtime. It consists of easily digestible foods, includes milk and dairy products, cellulose-free vegetables, fasting meat with restrictive intake of bread or pastry.
The rule is that dinner consists of a combination of warm and cold foods other than those consumed for breakfast and lunch. For example, integral bread with milk spread and ham with warm, slightly sweetened or unsweetened tea.
Diet For Children in Puberty
A diet for children in puberty means a carefully selected menu that will provide children with sufficient nutritional value. Puberty is a time of accelerated biological and physiological changes in the child’s organism, the growth of long bones is accelerated, as well as the development of muscle and fat tissue. All this requires an increased intake of proteins, calcium and iron.
Children enter puberty somewhat earlier than the previous generations, and with the adoption of the correct diet, they must start with the beginning of the school. In this period, children also experience sociological and cognitive changes, so some foods can be rejected, for example, meat.
This phenomenon should not be reacted strictly, but let children explore their own preferences to particular tastes and foods. Of course, you must provide them with all the nutritional value through other foods.
The biggest problem with adolescent diet is that they begin to buy food themselves in this period. Parents do not have the ability to control and generally does not know what their children bring to their organism.
Around the school, there are numerous fast food restaurants, and children mostly eat unhealthy foods such as burgers, hot dogs, pizzas, including various savory and sweet snacks.
This is exactly what children need when they are in rapid development. Additives, saturated fats, salts and sugars brought in this way to teenagers cause obesity but also a host of other problems such as lack of concentration, lack of interest, laziness and general abnormalities.
Diet For Children in Puberty Should Rest on Nutritionally Balanced Foods
These foods are the following:
- carbohydrates (starches, not free sugars);
- proteins (meat, eggs, dairy products);
- unsaturated fats;
- fibers, minerals and vitamins (fruits, vegetables and cereals);
- water, natural juices.
According to the general proportions, children in puberty have the need for calories in the following relationship:
- 10-13 (girls): 1,600 kcal
- 10-13 (boys): 1,800 kcal
- 14-18 (girls): 1,800 kcal
- 14-18 (boys): 2,200 kcal
Girls on average end with a growth of about 15 years of age, and boys about 17 years. During this period, the girls average grow about 23 cm in height and boys around 27 cm.
In terms of kilograms, girls in the adolescent period receive about 20 kg and boys about 26 kg. The highest increase in body weight in girls is 12 years and in boys at age 14. During this period, the girls will accumulate about 9 kg of fat and 12 kg of skin weight and boys about 3 kg of fat and about 23 kg of lean body weight.
The biggest problem with adolescents diet is reflected in the fact that they like to consume unhealthy foods. They are attracted by the sumptuous artificial tastes and does not think about their nutritional value and the harmful effects that can have on the body. Therefore, responsible parents must offer children some kind of replacement.
For example, ketchup, which most children adore and use in nutrition should be replaced with homemade cooked tomato juice. Hamburgers can be replaced with non-fat chicken or turkey, and industrial pates with homemade products prepared in multi practic.
The Main Drink of Children Should Be Water
Water also plays a major role, and children should use it as a basic drink from the earliest times and replace carbonated and industrial juices with juices made from fresh fruit prepared in juicers.
Unfortunately, the majority of teenagers need energy intake by eating unhealthily.
Fast food that is popular in children in puberty contains a large number of calories, salts, fats and additives, and an insufficient amount of vitamins, minerals and fiber. They drink soda juice, and it starts with the consumption of coffee and cigarettes.
This diet, if applied daily, brings problems from which the greatest lack of minerals is because calcium and iron in this period are needed in increased quantities. Because of this, there are nutritional disorders such as anemia, anorexia, bulimia, obesity.
Diet For Children Aged 10 to 14 Years
Diet for children between the ages of 10 and 14 allows the entry of all nutrients necessary for children’s development and at the same time provides stabilization of the hormones and conditions for the healthy functioning of the organism.
When parents notice that their teenager has a problem with excess pounds, refuses healthy meals and prefers fast food, their active involvement in this issue and the support of professionals, nutritionists and doctors is necessary.
In this way, the child will be protected from the input of worthless calories and at the same time create the basis for the application of healthy eating habits.
A diet for children aged 10 to 14, copied by a nutritionist according to the child’s personal physiological and health characteristics, will start to produce good results in a relatively short period.
At this age, the child should not be allowed to keep a variety of fast diets who can be found on the Internet or in the newspapers, as this can have unimaginable consequences. If the child consumes food poor in proteins, minerals and vitamins, there may be various bone disorders and hormonal problems.
The basic rules of the child for children aged 10 to 14 include:
– 5 meals a day (breakfast, snack, lunch, snack and dinner);
– A cooked meal is prepared daily at home from fresh foods;
– Prefer fruity lunches in the morning and salads, naturally cut juices and dry fruits afternoon;
– A sufficient quantity of water is required (without substitute);
– Everyday physical activity.
Menu For Children Aged 10 to 14 Years
- Integral cereals (in the form of bread, snacks, appetizers);
- Milk products (young cheese, yogurt, sour milk, butter);
- Fasting meat (chicken, turkey, beef) without frying;
- Fish (at least three times a week);
- Cooked eggs (with vegetables and salads);
- Fresh vegetables;
- Fresh fruits and natural juices.
A diet for 14 years of age requires careful planning of the menu, taking into account the energy and nutritional needs of children at this age.
It is necessary to apply standards that ensure sufficient nutrients and protective substances by gender and age of the child.
The diet should be combined with some physical activity, which, according to the recommendations of a health organization, should be a minimum of 60 minutes every day outside the usual activities. It can be a quick walk, cycling, using stairs instead of a lift and the like.
Meals should not be skipped, it is mandatory to introduce one meal in the family circle, eat lightly with sufficient amount of water throughout the day. Hydration is very important because it can cause a false feeling of hunger.
Is It Easy For Teenagers To Lose Weight?
The answer to this question is not simple. On the one hand, they have a need for increased food intake as they grow rapidly and evolve. On the other hand, if they do it in an unhealthy way, there may be significant health consequences.
In principle, all teenagers go through a period when they get on weight. And that’s normal. However, if this period turns into chronic excess pounds, concrete steps must be taken to address it.
One of the basic rules for solving this problem is education. She moves from her parents because it is unlikely that teenagers themselves will understand what this is about, especially since they are more burdened with other things at this time, and often seek solace in food.
So, you need to explain how food works and what happens to the body when consuming a particular type of food. When they realize that every bit of unhealthy food increases their problem, they will probably start thinking in the other direction.
It’s also important for them to look nice and attractive, so you need to provide answers to how they can achieve this.