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.
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Heidi Zator is dedicated to helping people become educated on family health.