Hello Harriet, I am getting concerned that my 11 years old son is becoming rather over weight (55kg). He has a huge appetite and particularly enjoys fast food. I try to reduce his portions at times but often feel guilty of depriving him. My husband says he is too young to be on any kind of serious diet and that his weight will level off in his teenage years. Personally, I am not convinced. What do you think? (Concern mum, Lekki Lagos.)
Better guilty now than the worst later, aside from hereditary factors, obesity is the number one precipitator of heart disease, diabetes and several other life threatening conditions. More and more doctors are discovering direct correlation between our quality/quantity of the foods we eat. The need to start our children off on the right footing with regards to good eating habits is more critical than ever before, what with the current proliferation of the fast food industry in our society today. Part of our role as parents is to equip our children with tools they will need to have a successful life and that includes having respect for their bodies enough not to fuel it with attractive/delicious poison. Step one, tamed his addiction to fast foods immediately. The occasional treat is permissible, but a life style of chicken and chips, laden with unhealthy fats and a high salt content, spells future disaster. Then, deal with the quality of his diet. Cut down drastically on highly refined foods (biscuit, crisp, cakes, fizzy drinks, sugary treats and yes white bread) and fatty foods for example oily stew and butter and so on. Replace these with complex carbohydrates; yam, porridge, whole meal bread, beans and so on. In the process of the change been introduce gradually, your child will exhibit withdrawal symptoms even mood swings but this will disappear in no time. Parents/ guardians can do a lot to help their children keep a healthy life style, this depends on both healthy eating and activity habit introduce to their children at an early age. When it comes to children and their diet, it is interesting to know that counting calories or placing growing children on a restricted diet is not really a good idea. The best approach is actually to be realistic in their food plan with varieties and interesting meals. Children over 5years are encouraged to eat a varied, balanced diet that is low in fat, salt, and added sugars. This means a diet which includes a wide variety of foods like plenty of fruits and vegetables, starchy food such as bread, rice, potatoes and pasta. Moderate amounts of milk and dairy products. Children are to be encourage to learn to have five portions of fruits /vegetables daily because of it benefits; Eating a wide range of fruits and vegetables gives the body plenty of vitamins and minerals. For instance, many are naturally high in folic acid, vitamin C and potassium. Fruits and vegetables are also good source of fibre and other substances such as antioxidants. These are vital nutrients, more so;
- They taste great and add different colours, flavours, and textures to food and snacks.
- Fruits and vegetables can help maintain a healthy heart and reduce the risk of other types of illnesses.
- They are low in fat; eating plenty of fruits / vegetable can be filling and help maintain a healthy weight. To some parents it quite a challenge to get their children to eat fruits and vegetables.
Easy way to achieve the daily five portions are; if you and your entire family have decided that you want to add fruits and vegetables in your diet henceforth, here are some simple achievable ideas that may assist you on your way to eating five a day portion of fruits and vegetable required.
Step one; ask your children the fruits and vegetables they enjoy eating, if possible make a list. Children can be picky when it comes to eating their fruits and vegetables so don’t be discouraged, they will get used to it with time.
Decide what simple steps you and your family can take to eat more fruits and vegetables, by adding a bit more fruits and vegetables to your meals more often.
- Encourage your children to have fresh fruit juice/fruits or both with their breakfast every day.
- Keep a well-stocked fruit bowl at home so that the children can reach out to it when they feel like having a snack.
- If cooked vegetables are not popular with your younger children, try blending them into soups, or sauces, on the other hand see if they prefer their vegetables raw.
- Add at least a fruit in their school lunch box.
- Serve fruits/ vegetables with their dinner.
Finally, keep your boy active; football, volley ball, basketball, cycling, walking, and swimming-the list is endless. More outdoor activity; Encourage your child to play on the playground in school during break or running around in the backyard at home, real joy, whatever the weather. (30mins activity daily)
Encourage and praise good eating instead of nagging on the negative. Stay healthy!
A problem shared is a problem half solved. Take care of yourself and each other.
