| Preventing Weight Gain |
Carrying excess body weight can increase your risk of developing or worsening an existing medical condition like diabetes, heart disease, certain cancers, osteoarthritis and sleep apnea.
Who Should Prevent Obesity?
Healthy weight, overweight and obese individuals can all benefit from using obesity prevention strategies.
- If you are at a healthy weight, you can prevent weight gain by continuing your healthy habits and adopting new healthy habits.
- If you are overweight or obese, preventing further weight gain is the first part of treatment, and you can do so by making healthy changes.
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Prevention starts at the crib.
We don't just wake up one day as Obese adults. Obesity starts at childhood when we are altitudes and behaviors about food and exercise.
Do not use food to reward or to bribes the child.
Limit 100% fruit juice to 4-6 ounces per day.
A clean plate is not a healthy thing to enforce.
After 2 years of age only low fat or non-fat milk should be given and no more 16 ounces per day.
Avoid sodas or juice drinks.
5 or more serving of fruit of vegetables per day. 1 serving = 1/2 cup
No Trans fats or Saturated Fats.
Parents should decide What to eat, When to eat, and Where to eat, but children (+5 yrs) should decide How much to eat or not at all.
Avoid TV viewing up to two years of age, after 2 - 10 TV viewing should be limited to 2 hours per day. Avoid a TV in the bedroom. No TV viewing while eating.
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At 2- 10yrs 60 minutes of moderate to vigorous physical activity should be encouraged.
At 5-10 you what to continue with 5 or more serving of fruits of vegetables. Remember that it takes 20 minutes of eating for the body and the brain to feel satisfied.
Encourage water consumption.
Avoid food struggles.
Do not use food to reward or to bribe the child.
Limit 100% fruit juice to 4-6 ounces per day.
A clean plate is not a healthy thing to enforce.
After 2 years of age only low fat or non-fat milk should be given and no more 16 ounces per day.
Avoid sodas or juice drinks.
5 or more serving of fruit of vegetables per day. 1 serving = 1/2 cup
No Trans fats or Saturated Fats.
Parents should decide What to eat, When to eat, and Where to eat, but children (+5 yrs) should decide How much to eat or not at all.
Avoid TV viewing up to two years of age, after 2 - 10 TV viewing should be limited to 2 hours per day. Avoid a TV in the bedroom. No TV viewing while eating.
At 2- 10yrs 60 minutes of moderate to vigorous physical activity should be encouraged.
At 5-10 you what to continue with 5 or more serving of fruits of vegetables. Remember that it takes 20 minutes of eating for the body and the brain to feel satisfied.
Encourage water consumption.
Avoid food struggles.
Do not withhold favorite food like cookies or ice cream instead control the portion of the food. Withholding can lead food cravings and latter in life to over eating.
Fast foods (saturated fats) should be limited to:
1 - 4 yrs (Early Childhood) limited to once a week,
4 - 10 yrs(school ages) limited to 25% of total calorie intake per day.
11-21 yrs (teen years) limed to 25-30% for total calorie intake per day.
At the ages of 11-21 your child has know learned and has developed healthy eating and physical activity habits that you've been teaching them throughout their lifetime. Its time for them to begin enforcing them They should be encouraged to eat a variety of foods from all food groups and continue to eat 5 or more portions of vegetables and fruits while monitoring portion sizes. At this age drink 3-4 glasses of low fat milk per day. Continue encouraging 60 minutes of intermediate to vigorous exercise per day whiling limiting TV viewing to no more then 2 hours per day. He should be involved in shopping and preparing meals while continuing to control portions.
By this time your child has learned the importance of healthy eating, portion control and physical activity. These habits should last a lifetime and maintain his weight at a normal level.
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