Obesity is rampant among kids in the present era on account of unhealthy dietary patterns. Also, kids are more interested in video gaming than running about on a playground. As such, the level of physical activity has drastically reduced. All these factors have severely affected young children.  Obesity in children leaves them vulnerable to a number of conditions including stunted growth, blockage in blood vessels and many more grave ailments.

Causes Of Childhood Obesity And Diet Tips For Obesity

As one of the major causes of obesity is an unhealthy diet, modifications in the dietary regime of kids can be of immense significance. Parents must keep a check on the diet of their children and also make necessary alterations in their diet, so as to fight obesity.

Here are a few diet tips to combat obesity:

• Kids must be given whole grain cereals in breakfast, rather than refined and fortified cereals. Whole grain cereals are very high in fiber content and thereby lead to bowel distension and prevent constipation.
• They must not be given junk foods like pizzas and burgers. These foods are almost nil in nutritional content and high in calories and as such, are a major cause of obesity.
• Kids must be stopped from drinking carbonated drinks such as colas. Also, their intake of juices and syrups with artificial flavors and sweetening agents must be restricted. Instead, children should be given natural juices with no additives.
• Obese kids should drink a lot of water as water helps in burning fats, thereby assisting in weight loss.
• Fruits are low in calories and are also a rich source of minerals.  They are essential for normal growth and the development of the body. Hence, it is recommended that children suffering from obesity should have one whole meal comprising of a variety of fruits rather than consuming fruits only as snacks.
• Green leafy vegetables are also low in calorie content and rich in vitamins and minerals. Kids are recommended to eat a lot of vegetables as a part of their regular dietary regime.
• Children should be given more frequent meals with smaller portions of food instead of the traditional three meals a day.
• Non vegetarian foods are rich in fats and cholesterol. So, it is advisable that the intake of non vegetarian foods must be restricted in children’s diet.
• Kids must not be given canned and processed foods.
• You may include organic foods in the diet of your kids to combat obesity.
• This dietary regime should be coupled with regular exercise for best results.

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How can good food aid in the better growth and health of kids?

It is important to plan a healthy diet for children to encourage optimum growth and improve their immune system, making them more resistant to the various infections and diseases to which children are susceptible. However, it is equally important to provide a good role model to them by eating the right foods in front of them, encouraging the habit of family meals and avoiding battles over food. Children are naturally fussy and picky about their food, especially at certain difficult ages, so you should try and present the food to them in a manner that is the most appealing to their palate. It goes without saying that a growing child’s meals should contain all the essential nutrients and consumption of junk foods, carbonated drinks and excessive sweets should be avoided as far as possible. This can be done by developing the right eating habits in your child right from a young age.

Healthy Food Ideas For Kids

You should provide your child with a good breakfast that is fortified in vitamins and other essential nutrients. This can be achieved by giving your child a bowl of cereal every morning, especially since there are many cereals now available in the market meant specifically for children. Milk and other dairy products are also important to supply the body with calcium, making the child’s teeth and bones stronger. If your child is lactose intolerant, you can substitute milk products with soy products which are also a good source of proteins and other nutrients.

Meat, fish, lentils, beans and green vegetables are a good source of iron needed for healthy blood and proper growth, especially in girls. Fish is an excellent source of omega 3 fatty acids, vitamins and minerals which are important for healthy growth. Boys can have up to 4 portions of oily fish such as mackerel, sardines and salmon per week but girls should restrict consumption to 2 portions per week. If you are vegetarian, then you should try and supplement the sources of protein by making your child consume more lentils, beans and dairy products.

Leafy green vegetables, cereals, pulses, watermelon and figs are rich sources of iron. It is important to make your child eat plenty of fruits, especially citrus fruits which are a rich source of Vitamin C needed to develop the immune system and prevent infections, keeping the system strong and healthy. Finally you should try and ensure that your child does not get into the bad habits of drinking too many sugary drinks, carbonated beverages, tea and coffee and avoids snacking too much on chips and pretzels between meals since they can spoil the appetite.

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My son is of 10 years. His height is too short. He is taking proper diet. But there is no improvement. Can you suggest me something that is effective. I am under stress due to this.

Hi! The height of an individual is a physical trait, which is determined by genes. Do not panic! In general, men grow taller than women. Certain artificial methods of height enhancement are the use of height enhancement shoes and pills. The safety and effectiveness of the latter is questionable or at the very least variable. Height increase pills trigger the growth hormone. A number of claims are made by individual manufacturing companies. Nutritionists discourage the use of such products, due to certain side effects, which might affect the individual in the later life.  Give your child the time and a chance to grow naturally.  A healthy diet is necessary for good height, though the genes also play a vital role in growing tall.

Natural Ways To Grow Taller

• Your son is only ten years and is yet to grow tall. Help him with certain height enhancement exercises.
• Stand with feet apart and place your palms behind your neck. Bend towards the side, at your hips. Do not bend your knees. Bend for a few seconds and relax. Repeat the same procedure for ten times on both the sides.
• Keep your feet together and inhale. Stretch your arms to the shoulder level. Relax and bend your arms in the other direction, till wherever possible.
• Extend your arms, parallel to the ground. Lift them above your head and then to the back. Bring them back to the original position, in a gradual manner.
• Stretch your arms to the shoulder level. Stand on your toes and lift your heel in a gradual manner. Exhale gradually and bring the hand back.
• Keep your feet apart and bend at your waist. Touch the ground with your hands and lift the heels. Repeat this procedure, as this exercise helps in the elongation and flexibility of the spine.

Regular exercise with a balanced diet helps to enhance height. Exercises help in the normal secretion of the growth hormones, thereby aiding in growth. Most individuals grow till their middle or teenage years or till they are twenty. Artificial administration of growth hormone proves helpful in some instances. But, this proves harmful, after the cessation of bone growth. Surgical methods include the use of artificial stretching, which comprises of steel rods that increase bone length. Shoes with insoles have as much as four inches of internal height. But, all these artificial means are a consideration, after your son grows to his full height.

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Can somebody tell me what the average calorie consumption for a 15 month old hispanic child ? I know somebody who is a rather thin child and was wondering about that figure. Thanks

Depending upon the child’s size and activity level the average calorie consumption of a 15 month old Hispanic child should be around 950 – 1050 calories per day. One of the best ways to correctly judge the number of calories that your toddler requires is to supply approximately 40 calories for each inch of the child’s height. Between the ages of one and two, toddlers must be given a wide variety of nutritional foods such as breads, cereal gains, rice and pasta, dairy products such as full fat milk, cheese and yogurt, fruits and vegetables, fish, eggs and poultry and fortified toddler food. It should be noted that no more than 480 ml of milk must be given per day.

Calorie Requirements And Calorie Consumption For Children

It is essential to include in full fat milk in order to provide nutrition for toddlers under the age of two. Protein is essential for the growth of the child at that particular age and it can be supplied by milk, fish, eggs, poultry, legumes and cheese.  Calcium is also important for strong bones and teeth and is primarily derived from milk and milk products, as well as from leafy green vegetables. It is also important kids particularly in this age group consume adequate water, as children have a higher proportion of water in their bodies than adults. More importantly, children at that age are also likely to get dehydrated more quickly than adults. Fat is also an essential component in a child’s diet as it helps to provide the necessary calories and nutrients for children who are active and growing. At the same time, restrict their intake of sugary foods as these provide very few nutrients and are the biggest cause of tooth decay. Although fruits and fruit juices are necessary, do not provide more than 4 – 6 oz of juice a day.

Most pediatricians have ways to boost the child’s consumption habits, and other than resorting to dietary supplements.  Even if the child has one or two good meals a day, it is usually fine as long as the required amount of calories is present in those meals. It is important to consult with your pediatrician on the specifics of your child’s diet as younger toddlers are not likely to eat much. Speak to your doctor if you are concerned about your child’s eating habits, especially if your child is not eating a balanced diet. It is necessary to check for certain imbalances such as iron deficiency anemia. However under no circumstances should you give your child multi-mineral or vitamin supplements, without consulting with a pediatrician.

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Breastfeeding Weaning and Living Without Mother’s Milk

Mother’s milk is an ideal food for babies when they are small and it is recommended that babies should be exclusively breastfed for first six months of their life. But as the baby starts to grow they need more nutrients which milk alone can not provide. Your kid is already 18 month old; you should have weaned your child at a much younger age. If you breast feed him 15 times in a day he will be too full to eat anything else. However it is not wise to stop breastfeeding abruptly if your child is not used to eating anything. Start weaning him gradually by decreasing your feeds. Feed him once in the morning and once in the night and avoid night feeds as far as possible. You can give him feeds in the day time when he is hungry along with introducing other solid foods. You will know your child is ready for weaning when he feels hungry after breastfeed, he demands frequent feeds, watches you with interest while you are eating or wakes up frequently at night for extra feeds. Learn to identify these signs and start giving him solid foods gradually.

Breastfeeding Information and Weaning Baby Tips

Try the following weaning tips which will help your child deal with jaundice and also help to decrease the number of breastfeeds.

• Select a quite time in the day when your child is contented, usually after a small breastfeed or usual milk feed.
• Make sure that the solids are smooth in texture and mild in taste. It is possible that he will refuse to eat solid food sometimes but don’t lose patience. Reintroduce and keep trying again in small amounts for several days.
• Give him foods with simple fats like butter or cream as they can be easily digested till he recovers from jaundice.
• Remember not to hurry or force your child for solid feeds as there can be opposition from his side.
• Slowly introduce one food at a time. Your child is big enough to have all the foods you consume. But since he is not been weaned properly give him one food at a time, as he develops the taste for that particular food introduce another. If you introduce all the different tastes at a time he may get confused and might reject all your effort.
• Finger foods are excellent options like a piece of carrot, banana, toast, pear or any other fruit, cucumber, tomato, bread, breadsticks can all be given. But remember that the pieces are big enough to prevent chocking.
• As he starts eating other solid foods try to restrict your milk as large volumes of milk (more than 10 oz) at this stage can decrease his appetite for other nutritious foods.

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