Children are our future and we as parents need to help them



attain their highest potential. If we want to have a strong

and healthy future.

Today's diet is high in the simple carbohydrates, sugar and

fat. Soft drinks, cakes, candy,and junk food are constantly

bombarding 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 occurance. People are beginning to look at

these as normal. Well it is far from normal!

A major contributing factor in these diseases is obesity.

So what is a parent to do: the first thing we must to is to

educate ourselves.

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 to show your children that you are 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 sugars

for example raw sugar, honey, or stevia, and foods with as

little chemical additives 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 dietary fat intake to less than 30% of your total

calories, saturated fat should be less than 10%. Avoid all

trans fatty acids, such as hydrogenated fats.

5/ Exercise, exercise. It doesn't 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 fruits and

vegetables,especially dark orange or green vegetables and citrus

fruits. Six servings of wholegrains and a least 3-4 calcium-rich

foods, and make sure you get plenty of dietary fibre.

7/Try to have 6 small nutrient-dense meals a day, rather than 3

large meals. Do not eat after 8pm. Avoid repeated unsuccessful

attempts at weight loss (crash dieting).

8/Include a food supplement, high in vitamins and minerals.

9/ Consume at least 2000 calories of high-nutrient foods Select

low-nutrient foods periodically, maybe once a week, as a sinday.

But your daily diet should consist of high quality foods.

10/ Drink at least 6 8oz. glasses of pure, filtered water a day.

Water is the best cleanser.

If you follow this advice, you will not only be preventing obesity

but will also: improve resistance to colds and infection.

reduce risk of developing heart disease, cancer, diabetes, high

blood pressure and osteoporosis, increased resistance to stress

maintain a feeling of wellbeing, help prevent premature aging

increase energy to enjoy life and improve emotional and mental

health.

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Heidi Zator is dedicated to helping people become educated on family health.