Not only adults who have to achieve their ideal weight, children are also required. But counting calories and exercising to the point of fatigue is apparently not an effective solution to reduce a child's weight. In fact, limiting calorie intake during the growth period actually raises children's health risks. You are not recommended to apply a diet like this in order to achieve the ideal weight of children, except on the advice and supervision of a doctor. Then, how do you achieve your child's ideal body weight? See the tips in this article.
The key of healthy diet reaches the child's ideal body weight
Basically, proper and consistent nutrition is the key. Instead of dwelling on ways to lose weight, focus on a healthy lifestyle for all family members, regardless of their weight.
This can be started from the simplest way, which is to regulate the daily diet. Make a schedule of three basic meals and two meals a day.
Also, reduce consumption of junk food and high-sugar drinks such as soda. Paying attention to the size of the meal portion and taking time to do physical activity is also important to achieve the child's ideal body weight. By following these instructions, the child's weight will gradually be normal.
Tips for applying a healthy diet for children
1. Prepare provisions for children
As a parent, you might find obstacles in applying a healthy diet to children, especially in the middle of childhood. For example, children do not have breakfast for fear of being late for school, or children choosing an unhealthy menu in the school canteen.
Well, of course you are responsible for finding effective solutions to overcome these problems. If the school canteen does not offer a healthy diet, provide children with a healthy lunch every day.
There are a variety of good menu choices, but avoid salami and other high-fat meats. Add a piece of fruit and maybe a bag of bread in the child's lunch box. Also include a small bottle of drinking water for him, or give money to buy low-fat milk in the school canteen.
2. Provide a healthy snack
After going home from school, children will usually open a closet or refrigerator to find snacks. Provide a wide selection of healthy snacks, such as fresh fruit, oat biscuits, popcorn, or fresh wheat bread. Keep these healthy foods in a place that is easily accessible to children, such as in the TV room, at the dining table, in the refrigerator, in the larder, and so on.
Keep ice cream, biscuits and cakes out of the reach of children, or better not to provide them at home. If you do not limit children's access to snacks like this, you fail to support your child to get a healthy weight.
3. Choose a healthy cooking method
When cooking in the kitchen, choose cooking methods that do not use a lot of oil, such as baking, burning, and steaming food. Every day, make a varied food menu, so children don't get bored easily. In addition, include the following types of food in a nutritious food menu for families:
- Fresh fruit and vegetables
- Cereal and whole wheat bread
- Dairy products, such as pure milk, yogurt and cheese are low or nonfat
- Skinless chicken
- Lean beef
- Various types of fish
Try all types of food using a healthy cooking method. In addition to getting the child's ideal body weight, this method is also effective for maintaining overall health.
Things that must be considered when applying a healthy diet to children
Stay alert to various possibilities. For example in school, children sometimes exchange food with their peers, such as exchanging sandwiches and fruit for a bag of potato chips.
If the child plays with a friend's house after school, the child may prefer snacking on sweets rather than apples. In short, children will face many temptations every day even though you have tried your best to form a healthy diet at home.
Therefore, you are required to be patient and not easily discouraged to continue trying to familiarize your child and family to adopt a healthier diet.
One thing you must understand, parents are role models in this process, so choose healthy foods for yourself and your family. Even though school-age children tend to be busy, try to get them to eat with their family as often as possible.
Eating with family is the right time for each family member to share stories. Through this activity, the relationship of each family member will get closer.