How Much Should A Child Weight At 1 Year Old How to Help Prevent Childhood Obesity

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How to Help Prevent Childhood Obesity

There is a growing trend in America that more children are being weighed on the scale as overweight each year. According to the National Center of Health Statistics, 17-19% more children were obese than in previous years.1 More than twice as many children are obese than in 1980.2

What is the reason for this increase in obese children? How can we help our children not to be part of these numbers? There are a few simple things you can do from a young age to ensure your children are at a healthy weight for their age. I will discuss 4 of them in this article.

Please note that in this article I will never suggest putting a young child on a diet. A young child’s metabolism is fragile, and dieting can permanently damage it. A young child should never diet unless under constant medical supervision.

1) Healthy Snacks — One of the best things you can do for your kids is to give them healthy snacks. I don’t mean health food bars; I mean fresh fruit and vegetables. I know the vegetables are a stretch for some children, but if your child is young around 1-3 years, this is the perfect time to start offering raw vegetables as a snack or for dinner. Young children are just developing their eating preferences and are willing to try new foods, especially if they see their caregiver also eating the same food. If your child is older, it is not too late. It has been proven that it only takes feeding your child about 20 times before the taste buds find the food normal and ordinary. So keep giving them the food and sooner or later they will stop saying they don’t like it and it will be eaten easily.

So now we have discussed how to get your child to eat raw vegetables. Now let’s discuss why we want your kids to eat the raw vegetables. The natural antioxidants in the raw fruits and vegetables can help fight fat.3

The pigment that makes fruits and vegetables purple, dark blue, and dark red (anthocyanins) has also been shown to help prevent obesity.4 Berries such as blueberries and raspberries are particularly high in these anthocyanins, along with purple or dark red grape skins. When extracts from these berries, such as blueberry extract, were used, they were the most effective in helping prevent obesity. If you decide to buy an extract, make sure it contains Anthocyanin on the ingredients list.

Along with the wonderful benefit of the purple pigmented fruits and vegetables, there are benefits to eating all raw fruits and vegetables. Fruits and vegetables are low-calorie foods that give your body the nutrition it needs, and they are high in fiber to help your child feel full. Other great fruit snacks are sliced ​​apples, pears, bananas, orange slices, watermelon wedges, cantaloupe balls, etc. There are a variety of fruits and vegetables packed with natural vitamins that your children’s bodies need daily. These snacks will help them grow strong, be healthy and maintain a good body weight.

If you feel like you just can’t get your child to eat fresh fruits or vegetables, there’s a new study showing that children were twice as likely to eat fruits and vegetables if they were home-grown.5 There is something about growing the food. in the backyard that makes it more desirable to eat for your child. So if necessary, break out the hoe and some seed packets and grow fruits and vegetables for a season or two until your child learns to eat them.

2) Limit the amount of juice your child drinks. Juice may be fortified with some vitamins, but it contains very few natural vitamins. While I find 100% natural juice a better choice than Kool-Aid or soda, it’s still a high-sugar drink. Most nutritionists suggest only having 1 – 2 cups of juice a day and having all of the day’s thirst-quenching drinks be water. In fact, it is suggested that our bodies need about 8 cups of water a day or 64 oz of water (about 2 liters). If we fill this need with other means than water, we insert a lot of unnecessary calories. Let’s think about it. Water has 0 calories per cup. A cup of juice has 110 calories with some vitamins. 1 cup of soda also has approximately 110 calories without vitamins. If a child drinks 8 cups of soda or other sugary drinks every day, they have consumed 880 calories that they didn’t need, that could be an extra pound every week that sugar is poured into the child.

3) Encourage your child to go outside and play. Some children receive no encouragement at all and live outside. But some children prefer to be inside watching TV or playing games or on the computer. I have one of those kids. I give some time to these activities and then I say, “Enough”, it’s time to be outside. My child won’t go. She kicks and throws fits. But I help her put on her shoes and get ready to go outside, I gently push her out the door and direct her to which friend’s house she can go to ask them to come play with her, I watch her go to the house next door mumbling and upset that mother could be so mean. But when her friend comes out, they play for the next 2 hours. They are having so much fun. They run around, they ride their bikes, and when it’s time for dinner, I get all kinds of grumbles about how can I be so mean as to make her come inside.

For younger children who cannot play independently outside, send them into the backyard. This is a safe place where they can still run around a bit. Have some toys and play equipment that encourage healthy exercise for their age. We have a trampoline with a safety net. My younger kids spend hours in the backyard jumping on the trampoline. They get their exercise.

3) Encourage your child to go outside and play. Some children receive no encouragement at all and live outside. But some children prefer to be inside watching TV or playing games or on the computer. I have one of those kids. I give some time to these activities and then I say, “Enough”, it’s time to be outside. My child won’t go. She kicks and throws fits. But I help her put on her shoes and get ready to go outside, I gently push her out the door and direct her to which friend’s house she can go to ask them to come play with her, I watch her go to the house next door mumbling and upset that mother could be so mean. But when her friend comes out, they play for the next 2 hours. They are having so much fun. They run around, they ride their bikes, and when it’s time for dinner, I get all kinds of grumbles about how can I be so mean as to make her come inside.

For younger children who cannot play independently outside, send them into the backyard. This is a safe place where they can still run around a bit. Have some toys and play equipment that encourage healthy exercise for their age. We have a trampoline with a safety net. My younger kids spend hours in the backyard jumping on the trampoline. They get their exercise.

4) Make sure your child gets enough sleep. A new study shows that children who slept less than 10 hours a night had a much higher risk of being overweight than those who got at least 12 hours of sleep a night. Lack of sleep lowers the level of a hormone your body produces called Leptin. Leptin stimulates the metabolism and reduces hunger, too little sleep deprives your body of this hormone. In addition, when you get little sleep, your body will increase the concentration of ghrelin, a hormone that increases hunger.6 Enough sleep is necessary to ensure that your child’s body functions properly to help them maintain a healthy body weight .

The four main keys to helping your child maintain a healthy body weight are: Make sure they eat healthy snacks. Limit the amount of sugary drinks and give them plenty of water. Make sure they are able to get some outside time, whether it’s through play or sports. Finally, make sure your child gets enough sleep for his or her age. Growing children need more than the 8 hours as a standard adult. These things should help you give your child a good healthy start.

1. Prevalence of overweight among children and adolescents: United States, 2003-2004

2. Preventing obesity in children: Tips for parents

3. American Chemical Society. “New insights into how natural antioxidants fight fat.” ScienceDaily 8 Nov. 2007. 24 Mar. 2008

4. American Chemical Society. “Natural purple pigments in fruits, vegetables and berries, such as blueberries, may help prevent obesity.” ScienceDaily 14 Feb. 2008. 19 Mar. 2008

5. Saint Louis University. “Children eat more fruits and vegetables if they are home grown.” ScienceDaily 19 Apr. 2007. 24 Mar. 2008

6. Université Laval. “Children who sleep less are three times more likely to be overweight.” ScienceDaily 29 Mar. 2006. 25 Mar. 2008

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