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Although most people assume childhood obesity is an American problem, it's not. According to a 2006 study conducted by the International Obesity Taskforce, nearly two million children in the UK are overweight, with researchers blaming unhealthy dietary habits. Consuming high-fat and high-calorie foods, whilst not getting enough exercise, are believed to be the causes for the increase of their obesity risk.
So what can parents of children at risk of obesity do? Keep it simple! Focus on feeding your children a delicious, healthy breakfast every day. Studies show children who eat breakfast regularly are less likely to become obese. Other studies also show that it helps them to sustain their focus and energy levels throughout the entire day - perfect for those gruelling days in school.
Not sure where to start? Here are some tips for making a delicious, healthy breakfast for your kids:-
1. Skip the cereal for porridge: Most cereal - especially those marketed at children - are loaded with sugar, which can be bad for their concentration. Instead, opt for porridge, which digests more slowly and gives them longer, more sustained energy throughout the day. Kids often don't like the taste of oatmeal, so flavour it up with a drop of raw honey, almond butter or a dash of brown sugar.
2. Swap marmalade for peanut butter or blended fruit: Yes, marmalade may be a staple for breakfast, but it's often laden with glucose-spiking refined sugars. If you absolutely need to spread something sweet on your bread, choose peanut butter or fruit gently mixed in a blender. Peanut butter, whilst being sweet, digests more slowly in the digestive tract and contains healthy fats, which can reduce your kids' risk for heart disease. Blended fruit is also naturally sweet and packed full of antioxidant-rich vitamins, including vitamin C and A.
3. Fill the eggs with vegetables: We don't often think to stuff our eggs with anything, but doing so could actually make your breakfast healthier for you and your kids. While you may be tempted to fill your eggs with cheese, resist the temptation. Instead, add chopped mushrooms, tomatoes, broccoli or even peas and exchange the cheese for blended avocado. You'll still get plenty of muscle-building protein, with the added benefit of heart-healthy vitamins and healthy fats.
4. Go lean: Sausage is the most common meat consumed during breakfast, but it's also one of the most unhealthiest, especially for your heart. Livestrong.com estimates a typical serving of sausage contains nearly 14 grammes of fat, 5 grammes of saturated fat and 35 milligrammes of cholesterol, all of which are extremely unhealthy for your cardiovascular system. Instead, choose lean meat such as chicken breast, lean red meat or fish rich in omega-3 fatty acids. It can take longer to make, but is virtually free of unhealthy saturated fats and cholesterol. Don't have time to make it in the morning? Then make it in the evening instead, refrigerate and heat up in the morning.
Remember, you can't necessarily control your child’s eating habits in school, but you can control it at home - and there's no better way to start it off than with a healthy, nutritious breakfast.
Labels: Childhood obesity, dietary habits, overweight, consuming, high fat, high calorie, healthy breakfast, obese, energy levels, cereal, porridge, digests, uk, peanut butter, antioxidant, vitamins, vitamin a, vitamin c, eggs, vegetables, muscle building, protein, heart healthy vitamins, healthy fats, lean, sausage, cardiovascular system, omega 3 fatty acids, saturated fats, cholesterol, nutritious breakfast, eating habits, child's, kids, school, morning
Posted by: Theo Wood | 2nd September 2010 |
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