Food motivation..Overweight and obesity are associated with heart disease and diabetes, even at younger ages than you might think. The latest national survey revealed that in the country, 26% of children of school age have weight problems and are at risk of acquiring a related illness and that is why we bring these tips that will help you to have your child eat the habit nutritious
But ensuring that your children receive adequate food can be a challenge because the food they agree is not to their liking and the junk food full of preservatives and sugar they love.
The task of who chooses the food at home becomes paramount when there are children. But many times the lack of time, money or knowledge does not allow us to feed our children as we would like. For this reason, we have compiled practical advice from different specialists that we share below:
Make good food fun. Not wanting to taste some foods is one of the primary causes of malnutrition in children. It’s amazing how they reject some foods because of their color, shape or texture. Children should understand the importance of eating healthy through fun activities that motivate them to consume all food groups.
What is our advice? Surprise your little one by preparing food together and cutting (with mold) fruits and vegetables in fun ways. Children feel happy when you involve them in the process of preparing food and are convinced to taste the food when you present it as a star or animals. We also recommend letting them watch TV or distract themselves with something fun while they eat their vegetables and their palate gets used to the textures and flavors.
Take advantage of the fruit to avoid sugar. After 2 years, children can start eating sugar, but it must be in controlled measures. According to the World Health Organization, children from 2 to 10 years old should not consume more than 25 g. of sugar a day, which is equivalent to 6 coffee teaspoons.
What is our advice? Use the sugar and sweet flavor of the fruits instead of using artificial sweeteners or buy candy and chocolates.
It is preferable that you make your own “sweets”, cutting fruit such as peaches, strawberries, grapes, among others and placing it in a visible place for children. You can even liquefy the fruit and make popsicles if the weather warrants it. When making water flavors, use fruit instead of artificial flavors.
Make sure the school encourages good eating habits. It is important that the family and the school are aligned in the promotion of health and nutritional education. The efforts that are carried out in the home will not be very successful, if in the school the discourse and the practice go in the opposite direction. You have to make sure that not only in the house can you control what your children eat.
What is our advice? Ask the school “store” to have healthy options such as jicama and cucumbers, fruit and vegetable salads and stay away from sugary drinks and junk food. If the school has a dining room and an after school program, make sure that the menu is designed with a nutritional balance and that they do not serve only fried foods like the popular “nuggets”. Finally, it is advisable to carry out academic projects related to the plate of good eating and the disadvantages or risks of eating junk food.
If you follow these simple tips, your children will not only improve their health, but they will get used to eating healthily.
Food, motivation and exercise: the formula to lose weight
September 17, 2014/ in Physical exercise , Lifestyle , Nutrition and food , Health , Overweight and obesity / Report
Specialists in Endocrinology, Nutrition, Psychology and Physical Exercise have created the Method for Exchanges Association, which aims to investigate and disseminate a healthy weight loss system based on the exchange of food, together with psychological motivation and physical exercise.
Among the principles advocated by the association, stresses that diets are based on native cuisine (such as the Mediterranean), allow weight loss without starvation, maintain a balanced diet for life (with food available to all pockets) and not need go to the nutritionist continuously after learning the concepts.
Through the website of the organization ( www.metodoporintercambios.com ), specialists offer advice on how to acquire good eating habits and practice healthy exercise, and include tables of food and its equivalence, although the diet “should be Prescribed by a health professional according to the needs of each person. ”
This system determines that foods of the same group, in proportional quantities, have the same nutritional value and these equivalences are called “exchanges”.
“The nutritionist assigns the patient a number of exchanges of each group, according to their needs, which allows losing weight without closed menus, without excluding food groups and without risking health, ie with much less sacrifice”, says Vázquez. “This diet is flexible because it allows you to choose what to eat at any given time, which is very important since the restrictions of other slimming plans often lead to their abandonment,” he adds.
All the food of the nutritional pyramid
The exchange method includes all the food groups of the nutritional pyramid, among which it distinguishes carbohydrates, proteins, fats, dairy products, vegetables and fruits. “No food is prohibited, but guidelines are established so that each person is able to make their own decisions and, based on them, maintain a balanced diet for life, without sacrifices,” he explains.
Psychologist Miriam Magallón places special emphasis on personal motivation, since “it is essential because people tend to resist the new”. The free choice of food and sport proposed by this method “eliminates the negative connotations implied by other diets based on impositions and prohibitions,” he emphasizes, adding that “emotional support should be included in weight loss programs because demotivation is a of the causes of the abandonment of the diet “.
As for physical activity, it is also measured by exchanges, each understood as “the aerobic exercise performed for one hour with an energy expenditure corresponding to 1 MET, a metabolic measure,” says Dr. Vicente Martínez Vizcaíno.
There are some exercise tables that determine the energy expenditure of each of them based on time and resistance. “As with the diet, the patient can practice the exercise they prefer within their means,” he warns.
According to this specialist, having a healthy weight with proper nutrition and exercise on a regular basis helps prevent diseases. “Obesity and overweight increase the risk of cardiovascular problems and aggravates pathologies such as diabetes,” he recalls.