Ten Ways to Prevent Obesity in Our Families
Ten Ways to Prevent Obesity in Our Families
Children are our future and we as parents have to help them reach their highest potential. If we want to have a strong and healthy future.
Today's diet is high in simple carbohydrates, sugars and fats. Soft drinks, cakes, sweets and junk food constantly bombard 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 occurrence. People are starting to look at them as normal. Well it is far from normal!
A major contributing factor in these diseases is obesity. So what's a parent to do: First, we must to be to train us.
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 show your kids that you're 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 sugar, for example, raw sugar, honey, or stevia, and foods with chemical additives as little 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 fat intake to less than 30% of your total calories, saturated fat to less than 10%. Avoid all trans fats such as hydrogenated fats.
5. Motion, motion. It does not 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 fruit and vegetables, particularly dark orange or green vegetables and citrus fruits. Six servings whole grains and a minimum of 3-4 calcium-rich foods, and make sure you get plenty of dietary fiber.
7. Try to have 6 small nutrient-dense meals a day rather than 3 large meals. Do not eat after 8pm. Avoid repeated failed attempts at weight loss (crash diet).
8. Include a food supplement, high in vitamins and minerals.
9. Consume less than 2,000 calories of high-nutrient foods Choose low-nutrient foods on a regular basis, perhaps once a week as a sinday. But your daily diet should consist of high quality foods.
10. Drink at least 6 8 oz glasses of pure filtered water a day. Water is the best detergent.
If you follow these tips, you will not only be the prevention of obesity, but will also: improve resistance to colds and infections. Reduce the risk of developing heart disease, cancer, diabetes, high blood pressure and osteoporosis, increased resistance to stress, maintain a sense of well being, help prevent premature aging, increase energy to enjoy life and improve emotional and mental health.
Children are our future and we as parents have to help them reach their highest potential. If we want to have a strong and healthy future.
Today's diet is high in simple carbohydrates, sugars and fats. Soft drinks, cakes, sweets and junk food constantly bombard 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 occurrence. People are starting to look at them as normal. Well it is far from normal!
A major contributing factor in these diseases is obesity. So what's a parent to do: First, we must to be to train us.
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 show your kids that you're 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 sugar, for example, raw sugar, honey, or stevia, and foods with chemical additives as little 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 fat intake to less than 30% of your total calories, saturated fat to less than 10%. Avoid all trans fats such as hydrogenated fats.
5. Motion, motion. It does not 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 fruit and vegetables, particularly dark orange or green vegetables and citrus fruits. Six servings whole grains and a minimum of 3-4 calcium-rich foods, and make sure you get plenty of dietary fiber.
7. Try to have 6 small nutrient-dense meals a day rather than 3 large meals. Do not eat after 8pm. Avoid repeated failed attempts at weight loss (crash diet).
8. Include a food supplement, high in vitamins and minerals.
9. Consume less than 2,000 calories of high-nutrient foods Choose low-nutrient foods on a regular basis, perhaps once a week as a sinday. But your daily diet should consist of high quality foods.
10. Drink at least 6 8 oz glasses of pure filtered water a day. Water is the best detergent.
If you follow these tips, you will not only be the prevention of obesity, but will also: improve resistance to colds and infections. Reduce the risk of developing heart disease, cancer, diabetes, high blood pressure and osteoporosis, increased resistance to stress, maintain a sense of well being, help prevent premature aging, increase energy to enjoy life and improve emotional and mental health.
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