A newly planted tree grows and develops as long as it is watered and cared for. Childhood is also a period in which we grow and develop. It is important to control the child's weight gain rate and height growth rate during this period and keep them at certain intervals. Children's energy intake and expenditure should be in balance, just like adults. Energy is provided by the nutrients we call carbohydrates, fat and protein. Expenditure occurs through activities, thermic effects of foods, and resting energy expenditure.
As long as the balance between the energy consumed and the energy spent is established, obesity is not observed. However, once the imbalance reaches 2%, the child is faced with obesity. What should be noted at this point: Whether the reason for the problem is due to excessive energy intake or inability to spend energy.
An obese child is very likely to encounter many diseases in adulthood. For this reason, it is important to raise children by monitoring their height and weight at certain ages before they reach the level of obesity.
80% of today's overweight children will be adults facing obesity and many diseases in the future. The age of many diseases has decreased to childhood. While insulin-independent diabetes, which we call Type II, is normally seen after the age of 50, it is now seen at younger ages.
The child's mood is also important during this period. Children are more emotional than adults and are immediately affected by all kinds of negativities. If a wrong method is used, problems such as introversion, communication problems, and academic failure may occur. Therefore, this should be seen as a team effort. The child, parents, dietitians, psychologists and doctors should walk this path together.
The index that determines the degree to which people are overweight depending on their height and weight is called body mass index (BMI). This value is found by dividing the weight by the square of the height.
If we say that our future should not be obese, here are 15 rules for you:
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It is high in sugar and fat. Foods that contain it should be avoided. Children's sense of taste develops until the age of 2. That's why so Children should not be introduced to sugar and salt until the age of 2.
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Drinks with high acid and sugar content should be avoided.
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Whole grain products , chicken, fish-seafood, milk and lean meat should be consumed.
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Instead of a hamburger, prepare a toast with greens and home-made meatballs at home instead of a hamburger.
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Even if he doesn't want to have breakfast in the morning, make sure he has at least a snack with milk and fruit before leaving home.
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Studies have shown that cardiovascular diseases are gradually increasing. For this reason, from the age of 2, attention should be paid to consuming semi-fat or fat-free products such as milk, cheese and yoghurt.
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Attention should be paid to the consumption of fruits and vegetables.
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Our brain understands that it is full within the 20th minute from the moment we eat, so children should be taught the habit of eating slowly.
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Watching television while eating makes you unaware of how much you have eaten. Therefore, be careful not to watch television while eating, neither you nor your child.
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Snacks prevent us from attacking the food during our main meals and contribute to the functioning of our metabolism, so snacks and main meals should not be skipped.
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It is wrong to see food as punishment or reward.
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Preparing healthy, low-calorie snacks will prevent your child from eating harmful junk foods. Doing this with your child will also attract your child's attention.
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Inculcate the habit of drinking water.
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Especially children up to the age of 3, do whatever we do. If we eat, it is remembered, so we should be careful to have breakfast together, especially until the age of 3.
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It is important for children to do sports such as swimming, basketball, volleyball and tennis consciously and make it a habit in the future.
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