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There is a lot of talk lately, which we have also read in magazines, newspapers, TV, that a growing number of kids nowadays are overweight. A person who is overweight has more body fat than what is healthy. Being overweight can make it harder to get around and can lead to health problems like heart disease and diabetes, even in kids. Experts today feel that many people are eating too many unhealthy foods, and not being active enough to stay fit and at a healthy weight.
Every person’s body is different and there are many things that can affect how much a person weighs, so it is always best to check with your doctor to see if your weight is healthy for you.
There are a lot of things which parents as well as kids can do to stay healthy and fit. The two most important things which should be done are:
1. Eat the recommended amount and type of foods that your body needs, and
2. Get plenty of physical activity every day.
Work out a ‘Food Schedule’; write down what healthy foods to eat for breakfast, lunch and dinner.
Create healthy habits that will actually work for you.
Here are some tips on Healthy Habits for Everybody:
Make half your grains whole
Vary your veggies: eat more colors
Focus on fruits: eat a variety every day. Try to eat at least 2 different fruits everyday
Go lean with protein: choose low-fat and lean
Get your calcium-rich foods: go low-fat or fat-free. Children should have a calcium rich diet; milk twice a day, eggs, pulses
Fats and sugars-- know your limits
Limit solid fats as well as foods that contain them
Choose foods & beverages low in added sugars. Try to give fresh, home-made juice rather than packed juice to kids
Find your balance between food and fun: move more
Aim for at least 60 minutes every day or most days. Children should play for at least an hour outdoors in the evening everyday