So what exactly is obesity! Those 2-3 extra pounds or that accumulated fat on your thighs? People often wonder exactly what amount of fat should be consumed in pregnancy. Should I force feed my child? These are some common questions related to obesity. Obesity is the extra fat in your body. “My baby is not fat, he/she is healthy” or “children should consume more oily food” are some of most common advices given by Indian adults. Obesity is just not restricted to developed nations; it has grown in developing nations as well and is sadly most neglected topic. Obesity has nothing to do with being healthy. A fat person may not necessarily have all the nutrients in adequate amounts; he/she may be deficient. So how to recognize and tackle this problem in kids! First, we need to understand why obesity is an issue by acknowledging the dangers it posses to our well-being; it is one of the leading causes in pre- mature diabetes mellitus, heart problems, hypertension, osteoporosis, liver problems, and hormonal imbalance in adolescent age group.
Read More: 19 Home Remedies to Treat Childhood Obesity
Golden rules for tackling obesity are-
- Physical activity, which is irreplaceable
- Proper wholesome diet
Physical activity is to be done by you, but we can surely help you with some super foods to tackle obesity in your kid. Super food is not well defined; they are just food tightly packed with nutrients which are very much necessary. So, let’s take a look in some of those-
11 Super Foods that Help to Fight Obesity in Kids
1) Wheat grass
Wheat grass is young grass of common wheat plant.
It is an edible grass which is mostly cheap, commonly found and most feasible super food. Available as juice, capsule, tablets, powders. It can be grown on your own wheat grass in a small kitchen space. Encourage your child to take some wheat grains, add them in a small pot, and water them daily and viola. You can take fresh shoots, crush them and take juice out of them. Wheat grass is full of nutrients like
chlorophyll, which is most significant constituent as it is natural liver
detoxifier blood strengtheners and also increases metabolism aiding weight loss. Antioxidants, Vitamins A, Vitamin C, Vitamin E and Selenium- These all nutrients act as antibacterial and antiseptic. They reduce blood sugar levels and increase body metabolism. So, go ahead and make a daily routine of including wheat grass!
Coconut as well as coconut oil both are full of nutrients they help to reduce fat in body. Coconut has many minerals like copper, phosphorous, iron, magnesium, phosphorus, selenium and a nice amount of vitamin C which helps to keep skin more elastic and flexible (remember grandma suggesting to massage baby with it, well she was right). Along with that, selenium helps to reduce joint inflammation. Coconut doesn’t stop here. Along with nutrients; Coconut water soothes digestion also relieves any irritation in the GIT and improves stomach upset and aid digestion. The fibers help in increasing gastric motility and also reduces food craving. So yes, do use coconut oil in food preparation and also instead of flavoured drinks and carbonated drinks coconut water can do the work.
3) Lotus Seeds
My personal favorite being a grownup. I still treat on those, commonly known as “Makhanas” they appear as popped cotton seeds. And have loads and loads of calcium. Also rich in protein, carbohydrates, fibers, magnesium, potassium, phosphorus. They reduce the risk of heart disease and diabetes. It can easily replace the buttery popcorn with cheese. It can be served by tossing in bit of coconut oil and then adding some paprika or pepper.
4) Greek yogurt
Yoghurt is in a debate for a long time now, so Greek yoghurt can be the middle man and does attain the title of a super food. Since Greek yogurt is strained three times it gets a thicker consistency and high concentration of proteins. So, a high nutritional quantity in a low physical quantity is attained. Also, it is thicker and creamier ready to replace the age-old sugar loaded ice-cream. Its high amount of protein takes care of the daily protein requirement. Also, its probiotic nature helps proper digestions and avoids the small tummy aches.
Yes, a very common and age-old nut but our super food list will surely be incomplete without it. Probably these are the most nutritional nuts in the market. Being a great source of potassium,
calcium, vitamin E, magnesium, phosphorus and iron. They aid in weight loss, reducing fat mass, also lowering systolic BP (beneficial for adults). 4-5 almonds per day are enough to reap their benefits.
And yes a great replacement for the daily candy in your kid’s Tiffin box.
6) Citrus fruits
Also called as super fruits, I think these are a common suggestion for obesity. Yeah, they increase body metabolism and help in reducing weight, but they also help in preventing obesity and giving much more health benefits. They are rich in vitamins like C and Vitamin A and minerals like magnesium, potassium, calcium along with great anti-oxidant properties. Also, cheap, easily available and commonly loved by all. Nowadays an organic variety of oranges like baby oranges are available. I am sure they will fascinate your kid and they can easily substitute the hunger pangs throughout the day.
A great substitute for the morning sugar loaded Chocó’s breakfast. Oats have high amount of fibers which lower the blood cholesterol, increases bowel movement and reduces food craving. Oat being a very versatile grain can be added in some quantity in daily chapatti atta, or porridge or fruits.
8) Sweet potato
These root vegetables are loaded with vitamin C, vitamin A, potassium and magnesium. Vitamin A being the highest content, it almost meets the daily requirement of vitamin A thus helps to keep vision healthy and it fights inflammations. And of course, fights the biggest accused vegetable for obesity “potato”. So, snack on them as wedges or toss them in a curry and enjoy the super food.
Cheap, easily available and loaded with nutrients, flooded with anti-oxidants, vitamin C, beta carotene, vitamin K, and iron! And I tell you these are not found in traces it is literally loaded with all these nutrients, after all Popeye was not a fool. Having your kid to eat it can be a problem but some hacks like using in a sandwich, salads, omelets and preparing with their favorite veggie can be useful. So surely spinach cannot be ignored in daily diet.
Known as royal jelly. It has too much of benefits; to mention some, it is antibacterial, anti-inflammatory, has soothing properties, increases calcium absorption provides instant energy without insulin surge unlike sugar and also high in minerals like copper, magnesium, iron and calcium. Also, one of the most loved properties is that it doesn’t increase your blood sugar level as it has maximum of fructose,
so it is a great natural substitute for sugar, jams and jelly.
There are many other super foods which can be included here, but our list would be incomplete without this condiment. Apart from giving a great flavor to our food it has great anti-microbial properties, so I don’t know if it protects us from vampires but surely it does from the unwanted bacteria’s and viruses. Apart from that it lowers the cholesterol level and is beneficial for heart problems. So, go on add some garlic tadka. It can also replace your various unhealthy side dips with garlic sauce or garlic chutney.
Here I conclude my list. Of course, many other super foods are left, but these are some which I feel are of great importance. These are easily available and also can be used without making many changes in lifestyle. Remember many small changes make a great change.
A health outside starts from inside, gift your baby a healthy lifestyle!