Preventing Obesity in children


As a mother or a father, it is important that you help your child maintain a healthy weight. This can be done by regulating the amount of calories the child eats and encouraging them to participate in physical activities. However, as you strive to do this, it is important to ensure that you don’t put your child on a weight reduction diet that interferes with the child’s normal growth and development.

Balanced Diet

  • Provide plenty of fruits, vegetables and whole grain foods
  • Provide dairy products , low fat or non-fat milk
  • Let the child eat lean meats, lentils, poultry, fish and beans for protein
  • The portion served should be reasonably sized
  • Encourage the child to drink lots of water
  • Limit saturated fats, sodium, sugar and beverages.

If there are dishes the child likes, make them healthier. Also, if you must take the child out for a treat, try to limit snacks that are high in fat and sugar.

Physical Activities

Teach your child the importance of engaging in physical activities and they will understand the benefits of being physically active. Point out the following benefits:

  • It strengthens bones
  • Decreases blood pressure
  • Reduces anxiety and stress
  • Increases self-esteem
  • Burns calories and manages weight.

Children should be allowed to spend 60 minutes participating in physical activities every day. Add physical activities to your daily routine and encourage them to join you. Some of the physical activity you may include in your program are:

  • Dancing
  • Swimming
  • Playing tag
  • Brisk walking
  • Jumping rope
  • Playing your favorite game.


Lastly, you should strive to reduce sedentary time. Let the child spend no more than 2 hours watching television, playing video games or on the internet.

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