How can I help my child avoid childhood obesity?

Hello,

Welcome to icliniq.com.

I can understand your concern.

The current generation is experiencing higher obesity rates compared to previous ones due to significant lifestyle changes, predominantly a shift towards a more sedentary way of life.

Modern dietary choices often lean towards foods loaded with preservatives, sugars, and high levels of salt. Consuming high-carbohydrate diets leads to elevated blood sugar levels, accelerating fat deposition in the body, consequently leading to obesity and metabolic disorders such as diabetes, high cholesterol, hypertension, and PCOS.

Understanding your obesity stage begins with checking your body mass index (BMI). It is worth noting that 70% of your body weight is influenced by your diet, while 30% is attributed to exercise.

For a customized diet plan, details like height, weight, age, and any medical conditions are crucial. During growth phases, there is no need to restrict foods but opt for healthier choices and avoid the following:

1. Sugary sodas, aerated drinks, and tetra-pack fruit juices due to their high carb content, which spikes blood sugar levels. Their high fructose content is linked to insulin resistance, obesity, and liver issues.

2. Refined carbs like white bread, pasta, and rice, which are low in fiber and have a high glycemic index. Opt for whole wheat, vegetable, or chickpea pasta.

3. Fruit-flavored yogurts are often low in fat but high in sugar content.

4. Breakfast cereals such as cornflakes, sugar-coated muesli, and wheat flakes loaded with sugar.

5. Sweeteners like honey, maple syrup, jaggery, and plain sugar.

6. Packaged snacks made from refined flour, lead to rapid blood sugar spikes and subsequent weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins, are high in glycemic index and should be consumed in moderation.

8. Starchy vegetables like potatoes, yams, colocasia, beets, squash, corn, and sweet potatoes.

9. Limit salt intake by using alternatives like herbs and spices in cooking, avoiding soups and gravies with high salt content, and considering salt substitutes.

I hope this information will help you.

Thank you.