Improvement of long term health by lifestyle choices.
- Readiness to make a positive change
- Referral to a dietitian
- Mental health counselling.
All interventions should be family based .
What to do at which age?
2 to 5 years:
If BMI more than 22 kg/meter square ,weight loss upto 1 pound or 2.2 Kg /month
5 to 11 years : Gradual weight loss upto 1 pound per month
12 to 18 years .Weight loss upto 2 lb per month.
Importance of behaviour and attitude towards food changing is most important.
Rather than specific diet you need to change family meal choices and lifestyle habits.
Limit (remove if possible) Sweetened beverages.
Eat breakfast everyday.High fibre ,low glycemic index food
Increase veggies and fruits. Focus more on green leafy .veggies.
Caution with high starchy veggies like potatoes.
Limit meals at restaurant specially fast food ones.
Avoid process highly salted food.The more salt you have the more sugar you need .Vicious cycle.
Cook and eat family meals together.
Limit portion size.
Use boiling steaming,grilling ,as cooking method.Strictly no deep frying.
Cover half the plate with fruits and veggies.
+1 serving of meat=child’s palm
+1 serving of starch=child’s fist
Have grab and go breakfast like wraps for days when you can’t sit down for breakfast.
Meals and snacks only at set times.
Children learn to eat food at these times.
No munching while T.V watching.Snacks or meals after 2 to 4 hours.Low calorie ones.
Don’t use food as a bribe , prize or punishment. Use trips to parks and increased playtime as prize but not food.
This avoids emotional addiction to food
1 hour per day.
Active play group.
Exercise as a family at home, local park.
Join local activity centre.
Encourage dancing,exercise videos
Homework study breaks and dance
Walk as much as possible.
Older children can be asked to help with house hold chores.Don’t give them water.
Ask them to come and get it from you.Make them clean up play area after themselves.
Avoid T.V watching for long periods.
Skipping rope increase count every day by 5.
Jog around the house 30 times per day while listening to music.Increase by 10. If you can’t go to an activity centre everyday
How are you managing your families food choices.
Comment below to let me know
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