Adults are not the only victims of unhealthy eating patterns and obesity in quarantine life. An Italian study highlighted rising cases of childhood obesity during the lockdown. Sleeping patterns of children have gone for a sixer, mobile consumption and number of meals have increased and there has been no activity to burn off the extra calories.
In such a situation, how can you manage your kid’s diet to protect them from childhood obesity while keeping the meals interesting?
Consider what they like
Sit with your child/children and make a list of all the food items that they like. Yes, include the junk food items as well. Then separately list each item that is high in carbs and low in proteins and other nutrients. Our goal is to consider these foods and prepare a better version that doesn’t compromise on taste and is much healthier.
Healthify their preferences
Tweaking the dishes into a healthier version starts with replacing harmful substances with harmless ones. The first change you should make is to replace your refined vegetable oil with light, virgin olive oil. Do not put more than 2 tbsp of oil in whatever you cook for your child.
Replace parathas with besan chilla, or other forms of processed meats with boiled chicken, momos with whole wheat dim sums, pizza with homemade whole wheat base and cottage cheese instead of mozzarella, full-fat milk with lactose-free milk options, etc.
Ensure that whatever you serve your child is made at home with low-carbs and controlled protein ingredients. Always research the nutritional value of a dish before serving so that you can balance calories throughout the day.
Quantify. ALWAYS!
Growing children do need healthy fats, so don’t exclude milk and ghee from their diet. In fact, they can have what they like but it is important to quantify what you serve to them. A child of 12-17 needs less portion of food than a full-grown adult. Refrain from forcing them to eat bigger portions. More food does NOT translate to healthier kids. Research on how much your child needs to have in a day and quantify their portions accordingly.
Children have developed unhealthy eating habits such as eating extra meals and starchy and fried foods. No, bhelpuri isn’t a light snack but Indian junk food. Give toasted makhanas instead. During a time when kids are not active, having 1 light and 2 moderate meals is sufficient. Eating capacity has increased, but do not overfeed them with more than 3 meals.
Introduce variety
Do not make a diet schedule and stick to it as children tend to get bored that way. Introduce variety in a home-cooked meal. If they like burgers, use whole wheat grain buns instead of processed all-purpose flour ones. Do not make tikkis as cooking it will require more than 2 tsp of oil. Use toasted paneer with veggies they like. The next day, you can replace paneer with boiled chicken, and salmon filet the next. Just experiment with their food of choice with all healthy ingredients.
Manage sweet tooth
Giving your child sugary sweets and desserts can promote child obesity. But again, you can opt for healthier options such as 2 squares of 90% dark chocolate, 1 cup mixed berries, or a controlled portion of any fruit of their choice.
Weight struggles in childhood can lead to mental health issues, especially in the teenage years. Thus, it is important for parents to teach their kids to eat sensibly and perform some activities such as spot jogging, yoga, rope jumping, etc.