My Healthy plate - The path to healthy eating, Ananthapuri Hospitals

WHAT UBER EATS, ZOMATO AND SWIGGY DON’T TELL YOU

Uber Eats, Zomato, and Swiggy have all become household names. They get you the food your favourite restaurants in one click. You no longer have to wait to buy the food you crave for, making it very convenient to eat outside food. With an endless list of delicious, and often fattening, foods from several restaurants, you are enticed to order more than what you really need. But remember that with every order that you make, you and your family get an addon - a higher risk of OBESITY. 

Childhood obesity is the most prevalent nutritional disorder among children and adolescents. It is a condition where excess body fat negatively affects a child's overall well-being. And if proper steps are not taken, children who are obese tend to become obese adults.

Here are some of the benefits of a healthy plate: 

1. Dairy products like milk, cheese and yoghurt provide optimum bone growth.
2. Whole grains like wheat and brown rice are a primary source of energy for your body.
3. Proteins maintain the body tissues, promote development and repair, build antibodies and so on. Skin, hair,  eyes, muscles and organs all made from protein. Pulses, meat, egg, fish, meat and nuts are the main sources of proteins.
4. Fruits and vegetables contain a lot of vitamins and minerals that help maintain the immune system and support normal growth and development. Also, soluble and insoluble fibres present in them help to maintain good bowel health.
5. Healthy oils such as olive oil, canola oil, mustard oil, flaxseed oil, corn oil, and soybean oil contain polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA) that help maintain good cholesterol levels. Most of the fats you eat should be PUFA and MUFA.

And here’s how you can manage your teenager’s lifestyle!

1. Make changes in the way your whole family eats - not just your child. Children do what they see in their surroundings. 
2. Start meals with small portions in a small dish, like a salad plate, and let your child ask for more if they're still hungry. Do not force them to finish everything on the plate or more than they want to. 
3. Limit sugary, salty and processed foods. Discourage your child from having sugary and fatty foods like sweets, cakes, biscuits, and sugary soft and fizzy drinks. They are high in calories and low in nutrients. Make sure healthy options are always in front of your child. For example, stock up on cut fruits and vegetables. Give that to your child as evening snacks rather than biscuits or, cakes.  
4. Include a variety of fruits and vegetables daily. A single fruit or vegetable does not give you all the nutrients you need to be healthy. Give your child a serving of fruits and vegetables in all the nutritional colours - yellow, orange, red, green, blue, indigo, purple. Such a diet is called a ‘rainbow diet’ 
5. Limit the number of times you eat outside food. Outside food often contains toxic taste enhancers that cause serious harm to your health with constant consumption. Set a healthy lifestyle for yourself so that your children follow the same too. 
6. Drink adequate water and be hydrated. Your child may sometimes hesitate to drink plain water frequently. You can ensure that they are well hydrated by serving them other fluids like watermelon juice and coconut water. You should also give them fruits and vegetables that have high water content, for example, cucumber, watermelon, oranges and so on. 
7. Make them understand that everybody is unique and always promote positive body image to your child. This helps your child develop self-esteem, withstand any rude comments from their peers, and prevent them from making fun of overweight friends.
8. Reduce screen time and get active. Ensure that your child moves around enough every day. Go out together for evening walks, and try out new exercise regimes suggested by your child! How you spend time together matters. 
9. Ensure that your child gets enough sleep. Not getting enough sleep can increase the risk of obesity. Make them understand how too much screen time adversely affects their sleep. Restrict their smartphone usage, especially during the night (This applies to you too!)

Teenagers don’t always make the best decisions. Which is why, as parents, you should guide them toward healthy choices. Choosing and eating the right kind of food and exercising during teenage is crucial for a healthier life. 

Overweight children understand they have a weight problem, and they need to feel supported and in control of their weight. Here is a doctor-advised healthy plate for your teenager. 

Share this with your children! 

Ananthapuri Hospitals has an excellent team of nutritionists who can give you expert advice on a balanced diet for you and your family. To book an appointment, call us at +91 9400332777 or visit our hospital at Chacka, NH Bypass, Thiruvananthapuram.

• tags
• Healthy Eating
• Healthy Diet