What diet should children follow to avoid childhood obesity?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Because of huge changes in lifestyle, which are more sedentary, today's generation is becoming more obese than previous generations.

Food choices are now determined whether they are high in preservatives, sugar, or salt. High carbohydrate consumption causes high blood sugar levels, which leads to rapid fat deposition in the body and obesity owing to metabolic illnesses such as diabetes, high cholesterol, hypertension, and PCOS.

It is a concern for young children since it can develop diabetes, high cholesterol, and other problems.

First, you should determine his BMI body mass index, which will help you determine his obesity stage. Our present weight is determined by our food and exercise level. It comes from 70 % diet and 30 % exercise. More information, such as height, weight, age, medical conditions, and so on, are required for a specific diet plan, but I can give you a quick insight.

Things to avoid include:

1. Sodas and sugary beverages, such as aerated drinks and tetra-pack fruit juices, should be avoided since they are high in carbohydrates, which raise blood sugar levels. Furthermore, their high fructose content has been related to insulin resistance and an increased risk of diabetes, obesity, fatty liver disease, and other disorders are all risks.

2. Refined carbohydrates, such as white bread, pasta, and rice, are poor in fiber and high in the glycemic index. This combination can lead to elevated blood sugar levels.

3. Fruit yogurts are often low in fat but heavy in sugar.

4. Cornflakes, sugar-coated muesli, and sugar-coated wheat flakes are examples of morning cereals.

5. Packaged snacks are often highly processed meals manufactured from refined flour that can quickly spike blood sugar levels, resulting in diabetes.

6. Fruits with a high glycemic index and load, such as bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis), should be avoided.

7. Potatoes, yam, colocasia, beetroot, squash, squash, corn, and other starchy vegetables should be avoided.

8. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, avoid high-salt commercial soups and gravies, and use a salt replacement).

Instead, I suggest you to follow a few instructions mentioned below:

1. Consistent carbohydrate consumption throughout the day

2. Avoid skipping meals. To maintain stable blood glucose and reduce intense hunger, try not to go more than four to five hours between meals or snacks.

3. Increase your consumption of high-fiber carbohydrate meals gradually.

4. Physical activity is essential. Daily, walk for at least 20 minutes.

Foods to incorporate

1. Whole grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), maize, bran, seeds, nuts, and fresh vegetables such as broccoli, cauliflower, carrots, pears, and apples are examples of high-fiber carbohydrate meals.

2. Lean protein sources should account for 15 to 20 % of total calories. Protein should be included in the majority of meals and snacks.

3. Include extra dal, lentils, chicken, and vegetables.

4. Consume 25 to 30 % of your calories as fat, with a focus on low-saturated fat meals and more monounsaturated and omega-3 fatty acid options.

5. Avocados, olive oils, olives, and nuts such as almonds are all high in monounsaturated fats.

I hope this helps.

Thank you and take care.

Regards.