Ten Ways to Prevent Obesity in
Our Families
©
2003 Heidi Zator
Children
are our future and we as parents need to help
them attain their highest potential. If we
want to have a strong and healthy future.
Today's
diet is high in the simple carbohydrates,
sugar and fat. Soft drinks, cakes, candy,and
junk food are constantly bombarding our families,
it seems to be their daily diet.
Statistics
show that heart disease is showing up at a
younger age. Diabetes is reaching epidemic
proportions, asthma is becoming a common occurance.
People are beginning to look at these as normal.
Well it is far from normal!
A
major contributing factor in these diseases
is obesity. So what is a parent to do: the
first thing we must to is to educate ourselves.
Here
are 10 ways to Prevent Obesity
- Be
an example Children learn from their parents,
the first thing you as a parent must do
is to show your children that you are willing
to change.
- Do
a Kitchen Clean-up Get rid of all foods
that have refined flour,or sugar in them
and replace with whole foods such as whole
grains, whole sugars for example raw sugar,
honey, or stevia, and foods with as little
chemical additives as possible
- Replace
soft drinks, and highly sugared snacks,
with healthy alternatives. Be creative.
Limit sugar intake to 10% of your daily
diet.
-
Limit your dietary fat intake to less than
30% of your total calories, saturated fat
should be less than 10%. Avoid all trans
fatty acids, such as hydrogenated fats.
- Exercise,
exercise. It doesn't matter what you do.
Be it team sports, walking, running, hiking,
or tennis. Just get your body moving.
- Consume
at least five daily servings of fresh raw
fruits and vegetables,especially dark orange
or green vegetables and citrus fruits. Six
servings of wholegrains and a least 3-4
calcium-rich foods, and make sure you get
plenty of dietary fibre.
- Try
to have 6 small nutrient-dense meals a day,
rather than 3 large meals. Do not eat after
8pm. Avoid repeated unsuccessful attempts
at weight loss (crash dieting).
- Include
a food supplement, high in vitamins and
minerals.
- Consume
at least 2000 calories of high-nutrient
foods Select low-nutrient foods periodically,
maybe once a week, as a sinday. But your
daily diet should consist of high quality
foods.
- Drink
at least 6 8oz. glasses of pure, filtered
water a day. Water is the best cleanser.
If
you follow this advice, you will not only
be preventing obesity but will also: improve
resistance to colds and infection. reduce
risk of developing heart disease, cancer,
diabetes, high blood pressure and osteoporosis,
increased resistance to stress maintain a
feeling of wellbeing, help prevent premature
aging increase energy to enjoy life and improve
emotional and mental health.
About
the author: Heidi Zator, a mother of 5 with
bsc in holistic nutrition. She is dedicated
to helping people become educated on family
health.
|
