Currently, children and young people live in an e nvironment that is very favorable to overweight and obesity especially in developed countries and large cities. In addition to their attraction for sweets and unhealthy foods, many of these are inexpensive and are repeatedly promoted to this vulnerable population. Physical activity does no longer occupy an important part of day of the youngest, not only because of the attraction and innovation that technology has brought to entertainment, but also, especially in large cities, due to the lack of safe and adequate spaces for outdoor activities. Healthy habits Healthy lifestyle habits should be promoted from an early age , adopted by the whole family, and maintained throughout adulthood, so that the results are the most desirable and permanent. A balanced diet , a correct meal pattern and regular physical exercise are the best measures to maintain a body weight within the proper limits from an early age and thus avoid overweight and obesity. Promote good eating habits These habits mainly include the use of healthy foods : Present in diets in balanced amounts; Subjected to healthy cooking methods; Ingested with correct eating behavior, that i, a complete chewing and long enough to taste the food; Meals held at regular times and in appropriate places. To help children and young people acquire healthy eating habits , several measures can be taken, for example: Adopt healthy eating habits for all family members; Having meals with the family, in a proper place and at appropriate and regular times; Make meals a moment for the family; Serving adequate amounts on plates and not having more food available on the table; Encourage breakfast; Fight thirst with water and not with other drinks; Avoid adding sugar or chocolate to milk; Avoid eating snacks, cookies and sweets, making sure they do not exist at home; Do not use food as a punishment or reward; Do not completely eliminate the foods that children enjoy most from the diet, but, whenever possible, opt for healthier cooking methods; Avoid ice cream and sweet desserts; Involve children in meal preparation, teaching them to plan meals according to healthy eating principles. Encouraging the practice of physical activity Regarding physical activity and the fight against sedentary lifestyle , there are also several measures that can help, for example: Teaching that physical activity is not the same of practice of tiring sports and that it includes actions such as walking, swimming, dancing, running, cycling, going up or down stairs, among others; Draw attention to the practice of physical activity for its playful characteristics and for its contribution to development, and not for its effect on weight loss; Explain that physical activity is necessary to improve coordination of movements, to sleep well at night and to improve performance during the day; Try to carry out activities that involve the whole family; Identify activities that children like and encourage their practice. Know the consultations available at Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
