Top 10 foods to buy to help your child defeat the obesity

Thanks to Chin

All of us know that the main causes of children’s overweight is due to:

• Low time to dedicated to prepare healthier foods
• High calorie snacks and pre-cook foods
• Too less physical activity

Now I’ll try to help you understand better how can you avoid your child become more fat.

It’s amazing to see how many studies are there about children obesity and it’s too impressive how many parents don’t note this problem…

Here why I’ve decided to build a list of the main foods to buy for Mediterranean diet to avoid the risk your child become more fat in the future

Recently I’ve read a study from the British Medical Journal. This study talks about the fact that parents don’t see how and when their child become more fat.

In fact only a quarter of the parents of 277 children recognised when their children were overweight. Where children were obese, a third of mothers and 57% of fathers thought their sons and daughters were “about right”. (more)

But it’s not everything…there are 2 other main studies that may interest you:

1) An English study on 13.000 children from the Institute of Child Health reports the children of working mothers have more chances to become obese.

The main problem are connected with:

• Mother absence
• Lack of healthy snack
• Too much time in front of the TV

2) A study from the International Journal of Obesity where the researchers say that children of a family that have an annual income:

• Between 22.000 and 33.000 € have 10% more probability to be obese
• Over 33.000 € the obesity risk is 15%
• Is 24% if the family has a baby-sitter

The causes is not the income but the low time to dedicated to prepare healthier foods and control that children don’t stay too much time in front of TV or computer.

So how can we avoid that our children eat high calorie snacks and pre-cook foods?

Consider that during a day your child need that calories are divided by:

• 15% Breakfast
• 5% Snack (11:00 o’clock)
• 40% Lunch
• 10% Snack (16:00 o’clock)
• 30 % Dinner

Breakfast is the main part of the day. It’s better to do breakfast everyday because if

No Breakfast = Hungry at 11:00 = No eat for lunch = Hungry at 16:00 = No eat for dinner

A typical Mediterranean diet breakfast is:

• Cup of Milk + Bread and marmellade or honey
• Cup of Milk + Biscuits
• Yogurt + cereals
• Fruits and bread
• Home made cake and milk
• Orange juice + bread and marmellade and honey

A good snack has to be healthy and natural. Could be a valid alternative:

• Fruit
• Bread
• Home made cake
• Yogurt
• Milk
• Fruit ice-cream

Here an example of a typical Italian Apple pie that can take you 60 minutes for preparation for 6-8 portions

Ingredients:

• 1x dough tart
• 6 medium apples pare, thinly sliced
• 2 tablespoons lemon juice
• 2 tablespoons sugar

Directions

Prepare Tart Dough. Heat oven to 375 degrees F. Toss together apples and lemon juice. Roll three-fourths of the dough into 11-inch circle on lightly floured surface. Ease dough into ungreased 9 x 1 1/4-inch pie plate, pressing firmly against bottom and side.

Turn apples into pie plate and sprinkle with sugar. Roll remaining dough into 11 x 5-inch rectangle. Cut lengthwise into 11 strips, 1/2-inch wide. Arrange strips in lattice pattern on apples. Fold edge of lower crust over ends of strips. Seal and flute. Bake 30 to 35 minutes or until crust is golden brown.

You can find Italian cake recipes here

Here a video that explain you how to do an apple pie

More homemade cake recipes here:

• Cake Recipes
• Homemade cake
• Kitchen recipes
• Home made cake mix
• Cakes
• Mothers day cake recipes
• Pound cake
• Recipes 4 cakes

To maintain your children healthy you can

1. Physical activity
2. Balanced diet (10-15% protein, 30% fat, 55-60% carb)
3. Mix different source of proteins i.e Lunch: Meat = Dinner: Fish (cereals, legumes, eggs, cheese)
4. Fruit and vegetables
5. Pasta, rise, potatoes and fiber
6. No fat / sugar added / sodium snacks
7. Olive oil
8. Limit the salt consumption
9. The snack has to be considered like a premium

If your child is good (do his homeworks, do sport, don’t play to much at play station) you can give him a snack.

The snack should be:

• A calorie count less then 150/200 calorie per 0.22 pounds
• Choose the most little snack
  
• The snacks have to have 0.009 pounds of saturated fats a day
  
• Choose the snacks that have calcium, iron, fiber, little chocolate
• Avoid sugar drinks
• No more than 1 or 2 snacks a day

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