Getting off to a good start

Getting off to a good start.

Preventing weight problems and childhood obesity is very much a family affair. Here are some tips on how parents can keep their kids in good shape.

Healthy eating habits

- Eating habits start in infancy. When introducing solid foods make sure you start kids off with healthy grains, vegetables and fruits.

- Kids develop food preferences by the age of 2 to 3 and parents need to stock the pantry with healthy foods as well as be a role model in healthy eating.

- Sit down together for family meals at regular times and don't allow children to eat while watching TV or in the bedroom.

- Limit the number of sweet treats and high-calorie snacks and don't use them as a reward. Instead opt for fresh fruits as afternoon snacks.

- Make water the beverage of choice. Don't fill the fridge with soft drinks, which should be a treat.

- Reduce the number of meals eaten out at fast food joints and other restaurants and advise children to choose healthy options when dining out.

Controlling calories

- Consult a paediatrician about switching to low-fat milk or non-fat milk if a child is overweight or obese.

- Avoid foods high in calories, fat and sugar and control portion sizes.

- Switching from omelette (500 kilocalories) to boiled egg (70 kilocalories) or from fried rice (600 kilocalories) to khao tom (150 kilocalories) can significantly reduce calorie intake.

Active kids don't get fat

- Make exercise and physical activities a part of daily life. Parents should spare time to play with their children.

- Instead of immediately doing homework after school, encourage kids to play outside, like bicycling or playing football.

- Instil a love for sports and enrol them in sports they enjoy like golf, badminton, gymnastics and martial arts.

- Remove television sets and computers from children's bedrooms. Limit TV viewing time and replace it with physical activities. Watching TV also exposes your child to junk food commercials, which gives them a craving for unhealthy foods.

- Let children help you in active chores, like washing the car, cleaning the house or walking the dog.

Bangkok Post
Friday January 12, 2007