Recent studies have shown that there is an increasing



trend in the number of overweight and obese children. In

fact, there are estimates that say up to 15% of the

children in UK fit this description. It is a sad fact, to say

the least. Some experts go so far as to say that because

of the children's bad eating habits and lack of exercise,

more and more parents will end up burying their own

children.

So, what can the parents do about this? Here are eight

thoughts to ponder and hopefully take action on.

Obesity and excess weight gain are usually a direct result

of poor eating habits and lack of exercise. The key here is

to provide your child with a balanced healthy diet and

encourage physical activities.

Realize that not all overweight issues are hereditary.

Many experts say that in reality, only a small percent of

obesity and weight gain can be attributed to heredity….. So

don't automatically blame your genes!

Children often mimic the bad eating habits and inactivity

of their parents. Therefore set an example by eating

balanced meals and exercising regularly. When the children

are very young, they will want to eat what is on your

plate. What better time is there to start some good eating

habits yourselves?

Encourage your children to walk more and take part in

physical activities. Parents do not need to continually

drive their children every where when they can easily walk

there. Also, monitor the time they spend in front of the

television. How does this compare to the time they spend

outside playing or participating in some physical activities.

Minimize fast food, sweets, and convenience meals. They

are all high in calories and full of salt and sugar. They

are cheap, available and targeted to our children through

television, so beware.

Luckily it is easier to change a child's eating habits

than it is to change an adults. If you are concerned about

your child's weight you should encourage them to eat a

variety of fresh foods that are nutritious. You should also

replace foods that are high in fat such as cookies,

chocolate, and cakes with alternatives that are healthy

such as fresh fruit, wholegrain bread or crackers.

The way you cook (and shop) also has an effect on their

(and your) weight. That is, grill or bake foods rather than

fry them. Watch the types of carbohydrates you eat. Buy

fresh fruit juices rather than sodas. Start their day with

low sugar cereals. Minimize the amount of sweets

(chocolate) in the house and substitute, instead, things

like dried fruits, nuts and granola.

Develop good eating habits.

To prevent children grazing all day, provide them

with regular meals at set, routine times. Don't allow your

child to each while they do homework or watch television.

Use mealtimes as an opportunity for the family to sit

together at a table. Encourage your child to listen to what

their stomachs tell them so they learn to only eat when

they are hungry as opposed to eating out of habit.

Teach your child to chew their food thoroughly and

eat at a slower pace so they savour and appreciate their

food.

Ask your child to assist you when you are preparing

food so they are more interested and aware of what they are

eating. A child who has helped prepare a healthy meal is

more likely to eat it. Encourage older children to keep a

food diary to identify the times they are likely to snack.

There you have eight points on how the parent can

influence the eating habits of their children, which in

turn, should positively affect the child's weight gain.