Against childhood obesity, reduces sugars
Spain is the third country in Europe with the highest number of cases of childhood obesity. The intake of children's drinks, sports or energy drinks, juices, cola, cookies, ice cream and other desserts increases the figure. Sweets and sweet drinks have many calories and few nutrients, explains the website of the Nutrition Promotion Center of the United States Department of Agriculture.
This study insists on the need to limit the amount of food and drinks with added sugars with a simple fact: if these products are not purchased, children will not be able to consume them as often. That children acquire a good habit of feeding depends on a good education of the family.
The Mediterranean diet against obesity
Children who follow a diet consistent with the Mediterranean diet are 15 percent less likely to be overweight or obese than those who do not follow, reports a study in eight countries presented at the European Congress of Obesity. The research was based on positively rating the consumption of foods that are considered typical of the Mediterranean diet, such as vegetables, fruits and nuts, fish and cereals. The negative score was focused on the most atypical food group of the Mediterranean diet: dairy and meat.
Tips to reduce sugar in children
- Serve small portions at meals. It is not necessary to eliminate all the sugars from the life of the child at once. Use smaller plates or bowls when presenting these foods. Teach the child that a small amount of candy can last a long time, sharing a candy or a pastry product, will help the child to have reduced sugar intake and encourage them to share with others.
- Healthy drinks. Keep children away from sodas that are high in calories and contain a large amount of sugar. On the contrary, invite him to drink with intelligence by offering water, natural juices or milk when children are very thirsty.
- Avoid dealing with sweets. Waiting to pay in most supermarkets is a temptation for the little ones. Loaded the exhibitors of chocolates and sweets will be inevitable that they are attracted and end up asking to be bought something. Avoiding to please them will become more difficult.
- Sweets are not a reward. Rewarding the good behavior of children with trinkets or unhealthy food will make the children think that there are better meals than others. Comforting them with a hug or with kind words will make children feel special.
- The fruit as the best dessert. Presents the fruit in a different and fun way. Roasted apples, fruit salads or a frozen natural juice such as polo or ice cream can become a healthy and delicious dessert.
- Food can be fun. Our children are exposed to food campaigns where they present the most sugary foods and with high caloric rates in fun products. Use your imagination. Make the children's food unique and special, for example, turning a banana into a radiant smile or a tomato with black olives into a funny ladybug.
- Animates to create. Invite the children to create with you your appetizers with whole grains, fruit and nuts or seeds without salt. Let them choose what they like and let their selection become their new rich and healthy appetizer.
- Do not use food as an extra food. If children do not finish their meal, do not try to supplement their diet by replacing healthy foods with candy or cookies.
- Sweets are not a daily surprise. The sweets are great to surprise children. Try to limit them for special occasions.
Ingredients hidden in sugar
"Sugar in itself is not bad," says Carles Miralles, the Medicus Mundi member. The problem is that we really can not choose what we eat, since there is up to 75 percent of sugar hidden in processed foods and whose labeling is not clear.
Some of these foods that hide among their ingredients a high content of sugars are: dextrose, dextrin, maltodextrin, polydextrose, corn syrup solids, invert sugar, glucose, lactose, maltose, sucrose, sorghum or sorghum syrup, corn sweetener , rice syrup, malt syrup, syrup of any derivative, honey, dehydrated or crystallized cane honey, fructose, juice concentrate of any fruit, molasses, syrup or Maple syrup, high fructose corn syrup. The latter being the corn syrup, which should be rejected the most, since it involves a mixture of 55 percent fructose with 45 percent glucose.
Noelia de Santiago Monteserín