Excess weight and obesity is a problem for a significant part of society. Obesity is an illness caused by the excess supply of energy contained in food in relation to the needs of the body, the result of which is storing the excess in the form of fatty tissue.
Among factors on which we have a direct influence are:
- An inactive lifestyle and connected with this too little physical activity
- The influence of family, society, and cultural traditions on diet
- Stereotypes connected with eating (e.g., eating for “two” during pregnancy)
Obesity is connected with an increased risk of heart disease, diabetes, degenerative diseases of the osteoarticular system, and some tumors. This is why maintaining a proper body mass is not only an issue of esthetic appearance, but primarily one of health.
Over-feeding during early childhood leads to the development of an increased number of cells storing fat in the body and, as a result, to obesity. Therefore, child nutrition should be based on the child’s appetite and physical activity. As a rule, losing weigh leads to reducing the size of the fat cells, but not to reducing the number of them. Obesity developed in childhood makes it more difficult to maintain a proper body weight for the rest on one’s life.
When placing a child on a diet, it should be kept in mind that, on the one hand, it is necessary to limit calories in the diet but, on the other, it is necessary to provide all the nutritional components necessary for the proper growth and development of the body. Overly drastic dietary restrictions in children can lead to nutrient deficiencies and developmental disorders. It is better to adjust the entire family’s diet than prepare separate meals for the child.
Principles of proper nutrition
- Regular, diverse meals – a child should eat 5 meals daily at regular intervals. The meals should be diverse and contain all the necessary nutritional components.
- Avoid snacking between meals – particularly sweets and chips.
- Limit products with a high fat content
One gram of fat equals 9 calories; 1 gram of protein or carbohydrates equals 4 calories. Dairy products with a high fat content should be replaced with the respective low-fat products (skim milk, lean cottage cheese, 0% yoghurts). The consumption of yellow cheese should be limited. Fatty and cured meats (pork, giblets, bacon, pork fat, hot dogs) should be eliminated from the diet; eat only lean meats: chicken, turkey (boiled or baked without fat or only in a small amount of fat), veal, lean beef, and lean fish (cod, pollock). Among cured meats, choose lean meats, such as poultry. Soups should be vegetable based. In addition, stay away from cream and mayonnaise. Vegetable oil and olive oil are recommended fats – best as an additive to salads. They are a source of necessary unsaturated fatty acids, which promote healthy skin and hair as well as aid in the growth process.
- Avoid fried foods – they should be replaced with boiled, baked (without fat) or grilled foods.
- Limit the consumption of sugar and sweets – in particular, avoid ice cream, chocolate, and candy bars, which other than sugar also contain a lot of fat. Sweet carbonated beverages and sweetened fruit juices should be eliminated from the diet.
- Increase the consumption of fruits and vegetables – due to the content of dietary fiber, they ensure a feeling of being satiated and are a source of vitamins and mineral salts with a minimal fat content, which significantly lowers their calorific value. NOTE: some fruit (bananas, grapes, figs, dried fruit) contain a lot of simple sugars, avocadoes and coconuts contain a lot of fat, therefore eat them in limited quantities.
- Eat whole-grain cereal products – dark bread, “thick” groats (buckwheat, hulled barley), and brown rice are recommended.
- Drink 1.5-2 liters of fluids daily – mineral water, tea without sugar, fruit and herbal teas, and vegetable juices are recommended.
Eat the following every day: 5 PORTIONS of various cereal products, typical portions from this group (interchangeably):
- 1 slice of bread
- 1 Kaiser roll
- 4 slices of melba toast
- 1 glass of cooked rice or groats
- 1 glass of cooked oats
- 1 portion of muesli or cereal
4 PORTIONS of vegetables
- 2 average-size potatoes
- 1 glass of cabbage, spinach, broccoli, cauliflower
- 1 tomato, cucumber, bell pepper, zucchini, beet
3 PORTIONS of fruit
- 1 average-size fruit (apple, pear, banana, orange, peach)
- 3 smaller fruits (apricots, plums, kiwi)
- 1 glass of raspberries
- 20 cherries, strawberries, grapes
2 PORTIONS of diary products (choose low fat products)
- 1 glass of milk, kefir or yoghurt
- 40 g of yellow cheese
- 100 g of lean cottage cheese
1 PORTION of meat or alternative products
- 70-100 g of lean meat
- 100 g of fish
- 100 g of poultry
- 1 glass of cooked beans, lentils, peas
RESIGN COMPLETELY FROM SWEETS OR EAT THEM SPORADICALLY
Proper breakdown of calories during an entire day’s meals is as follows:
Breakfast: 25-30%
Brunch: 5%
Lunch: 35-40%
Early evening: 5-10%
Dinner: 15-20%
I t is important to keep in mind that gaining and losing weight alternatively is harmful for the body. Therefore, nutritional habits should be changed so that the body mass acquired while losing weight is maintained.
In order to effectively lose weight, don’t forget to move – be active. Exercise need not be strenuous, but must be regular.