Tuesday, October 09, 2007 Is it okay to put children on diet?
(Conclusion)
CHILDREN who are active will burn the calories that they take and this too will help in keeping their weight down. Engaging in physical activities does not only mean the exercises done in the gym.
It can be done in different ways like participating in sports such as basketball, volleyball, soccer. None contact sports would be swimming, biking, badminton. Dancing is a fun way of exercising.
Walking to schools or malls, walking up and the down the stairs instead of taking elevators are good ways of assuring activity. Just running around with friends in play also helps. Activities that would require prolonged sitting like playing computer games and television viewing should be limited to encourage them to move around.
It is likewise recommended that children spend at least 1 hour a day in physical activities.
What are the other ways that would eliminate dieting yet keep the children healthy?
1. Feed your child the right kind and healthy food as soon as supplemental feeding is started.
2. Healthy food choices should be a family affair not only limited to the child who is on "heavy" side.
3. Be a role model for your children by showing them that you are not an exemption to the food choices or physical activities.
4. Discourage missing meals specially breakfast.
5. Stock on the healthy food choices at home.
6. Limit "unhealthy" food availability at home (food high on sugars (cakes, pastries, softdrinks), fats (burgers, fries) and salt (chips).
7. Carry out healthy options when eating out.
8. Meals should be on time to avoid in between snacks.
9. Limit snacks to 2x daily if taking snacks can't be avoided.
10. Avoid frequenting fast food joints.
11. Partaking of special food on special occasions is acceptable.
12. Food should be eaten at the table during meal times (i.e. not in front of television.
13. Discourage diets that is not nutritionally rewarding (liquid diet, crash diet, fad diet, or even fasting)
14. A glassful of water before meals is helpful since it will bring about some sense of fullness.
15. Large portions of food are not necessary for children for they have smaller stomachs as compared to the adults.
16. When full allow the child to stop eating rather than ask him to finish everything in his plate (this is where apportioning food for the child's consumption comes in handy).
17. Encourage family members to eat together under a relaxed and pleasant atmosphere (one tends to eat hurriedly when under stress or under fire for some disagreement)
18. Eat slowly while enjoying the food instead of "gulping" it.
19. With holding food as punishment or giving food as a reward is not advisable.
20. Focus on the positive aspects of your child rather than on the weight alone making it known to him that he is still loved whatever size or shape he is.
Effects of going on a diet are not limited to the goal of becoming thin. The other effects often disregarded are equally detrimental to one's health.
Worth mentioning are the depression it causes, prolonged hunger which may lead to ulcers, fatigue, irritability, fainting, malnutrition, muscle wasting, even seizures and the other serious eating disorders like anorexia nervosa, bulimia nervosa as previously mentioned.
Children who really need to lose weight needs the help of a physician and his team like the dietitian and psychologist among others. This way the child is properly cared for and guided before he embarks on the "healthy lifestyle" that is being encouraged. Family members cooperation and support cannot be over emphasized.
Generally, children rely on what is being fed to them by the parents and caregivers. It is therefore a responsibility by each one to provide a balance and nutritious diet for them. By adopting a healthy eating habit coupled with physical activity, the child will grow healthy and strong with his self-image intact.
Let me end by saying that "going on a diet" may not even enter one's mind if only one adopts the recommendation of "eat well and live an active life." This will then serve as your legacy to your children. (ZCAP)
