Ten Ways to Prevent Obesity in Our Families
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
1/ 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.
2/ 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
3/ Replace soft drinks, and highly sugared snacks, with healthy
alternatives. Be creative. Limit sugar intake to 10% of your
daily diet.
4/ 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.
5/ Exercise, exercise. It doesn't matter what you do. Be it team
sports, walking, running, hiking, or tennis. Just get your body
moving.
6/ 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.
7/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).
8/Include a food supplement, high in vitamins and minerals.
9/ 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.
10/ 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.
_______________________________________________ Heidi Zator is
dedicated to helping people become educated on family health.