Teach Kids to eat right, why do teens put on weight easily?

 

Teach Kids to eat right, why do teens put on weight easily?

Globally, the prevalence of overweight and obesity has risen dramatically amongst

 children aged 5–19 years, since 1975. The childhood obesity epidemic has become a

 serious public health problem in many countries worldwide and it is a major public

 health challenge of the 21st century. As obesity in childhood is known to track into

 adulthood, early intervention is critical.

In the first 2 years of life—when learning is constantly taking place—food preferences are also forming. Most are learned, but some are innate. A child's food preferences directly affect eating behavior, which in turn is linked to overall health, wellness, and the formation of obesity. Children are more likely to interpret marketing as factual. For example, young children in the ‘pre-cognition’ stage of cognitive defense are unable to differentiate television advertising and television programmed content. Obesity is arguably a natural response to the modern food environment, where the marketing and advertising of inexpensive, highly palatable, energy-dense foods and beverages is omnipresent.

Weight increases during teenage years because bone density and muscle percentage increases. Junk food causes an increase in the fat percentage. As hormonal levels undergo a lot of fluctuation during the teenage years, when we think of students once they complete their higher secondary school, weight gain seems inevitable. There is a definite change of physical activity. They are exposed to new way of eating in a food environment that is laden with lots of choices high in calories and low in nutrient density.

They may be eating more either to relieve stress, to cope with home sickness, to be more social or just because no one is looking over their shoulder.

 Teaching kids to eat well can be tricky. You don’t want to give them more facts than they can grasp or turn every meal into a lecture. But wait too long and they could pick up unhealthy habits in the meantime.

“Kids need to know that every food they put into their bodies affects them.”

Parents can get that message across by talking with kids about the food they put in their bodies, why it matters, and how they can learn to make the healthiest choices.

Not just a rule, but a routine. Make sure healthy foods are the default setting for your family’s meals, and get everyone involved in choosing some nutritious, tasty options. Younger kids can pick out fresh fruits and veggies. Older kids can take on larger roles like choosing recipes and making a shopping list.

Show kids what “eating right” looks like. Explain that they should fill half their plate with fruits and veggies that have nutrients that will help their bodies grow. The other half should be whole grains and lean protein that gives them energy to run, dance, and play. When you’re cooking or grocery shopping, show them different examples of these key food groups.

Avoid calling foods “good” or “bad.” Kids should learn that all foods have a place in their diet. Greens they should have every day and “slow down” with less healthy foods like waffles. Foods with the least nutrition, such as French fries, don’t need to be off limits, but kids should stop and think twice before they eat them often.

Talk about portion size.  It is not just what kids eat that matters, but how much. Even very young kids can learn that the amount of rice or pasta they eat should match the size of their fist. Protein should be palm-sized, and fats like butter or mayonnaise about the tip of their thumb. When you buy packaged foods, have kids help you find the serving size. Then talk about why sticking to it is a good idea. Teach your child to stop eating when he’s feeling full.

Strike a balance Sometimes foods include chips, chocolates, lollies, cakes, pastries, muesli bars, soft drinks, juices and takeaway foods – anything that’s high in sugar, salt and/or fat, and low in nutrition. You can help your child take a balanced approach to sometimes foods, by saving foods for special occasions, not making a big deal about how tasty sometimes foods are, trying not to use sometimes foods as a bribe or reward for good behavior.

The sooner you introduce wholesome, nutritious choices into a child’s diet, the easier they will be able to develop a healthy relationship with food that can last them a lifetime. Following some basic guidelines give your kids the best opportunity to grow into healthy, well-balanced adults.

By 

Dr. Mona Shah

Occupational Therapist, Clinical Psychologist