How does an unhealthy diet affect the body and brain?

Hi,

Welcome to icliniq.com.

I understand your concern.

I can understand your concern about your child's health, but here, I want you to be a role model and set the right lifestyle and eating habits for yourself and your family. And today's generation is indeed getting more obese as compared to the old generation due to massive lifestyle changes, which is moreover a hectic lifestyle in your case. Many kinds of food choices are made now, and it is full of preservatives and sugar or salt loaded. Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity, which causes metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovary syndrome). It is a concern for young kids as it can lead to diabetes, cholesterol, etc.

First, you need to check his and your body mass index, which will let you understand the obesity stage. Your current weight is defined by your current diet and activity, which is 70 % from diet and 30 % from exercise.

For a customized diet plan, I need more details like height, weight, age, medical issue, etc, but I can help you with a quick tip:

The following foods are to be avoided:

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.

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

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise blood sugar levels and lead to weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in the glycemic index as well as load and thus need to be avoided

8. Starchy vegetables like potatoes, Yam (Jimikand), Colocasia (Arbi), beetroot, squash, corn, and sweet potatoes should be avoided.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

Instead, follow these:

1. Balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

Foods to include:

5. Fiber carbohydrate foods include whole grain bread, whole wheat pasta, brown rice, high fiber cereals, oats, and barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

6. Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products.

7. Consume about 25 to 30 % of calories as fat, emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.

Most importantly, start with meal preparation. When healthy options are there, you are less likely to order and eat or eat outside.

I hope this information helps you.

Revert in case of queries.

Regards.