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Inspiring Healthy Habits In Your Children

Almost one third of Canadian children are obese. Teaching your child the important of proper nutrition and regular exercise at a young age can make all the difference.

Last year, Statistics Canada announced 31 percent of Canadian children between the ages of five and 17 were overweight or obese. While the number hasn't increased in more than a decade, it remains a serious cause for concern and serves as a call to action.

The Toll of Obesity
Children who are obese face many obstacles as they age. There are the health problems, which include type 2 diabetes, heart disease, high blood pressure, joint and bone issues and difficulty breathing and/or sleep apnea. There are also emotional struggles obese children may unfortunately encounter, such as depression, negative body image and low self esteem.

Tackling Childhood Obesity
Obesity among Canadian children has been linked to diet and inactivity. Children are eating more processed foods with lots of hidden calories and sugar, consuming soda instead of water and choosing technology over physical activity. These trends aren't unique to Canada, unfortunately, but the Canadian government has taken steps to help curb them.

In 1942, the first Canada Food Guide, the Official Food Rules, was released with the purpose of educating Canadians on the best food choices to make to get the nutrients they needed on a daily basis. Since then, the annual publication has continued promoting a healthy, balanced lifestyle with food suggestions and guidelines. Among the tips found in the 2013 guide, Eating Well with Canada's Food Guide, are the suggestions that soda be limited to an occasional treat, replaced with water and that children should enjoy a variety of fruits and vegetables and be physically active for at least an hour on a daily basis.

What You Can Do
Being proactive is the best way to help your child reach or maintain a healthy weight. Here are some suggestions:

  • Be a role model.
    Lead by example and eat a balanced diet and exercise regularly. Kids are very observant and soak up what they see and hear like a sponge.
  • Start the day right.
    Never skip breakfast -- a breakfast with protein and fiber will give your child energy and help them stay full and satisfied to avoid eating junk.
  • Create a snack station.
    Store healthy snacks in pre-portioned amounts in the fridge and cupboards. Nuts, carrots and hummus, apple slices and peanut butter and grapes make great options they can easily grab.
  • Brown bag it.
    If your child's school doesn't offer healthy meal options, take the time to prepare a healthy lunch for your child.
  • Join in.
    Engage your child in fun physical activities or games. A little friendly family competition never hurts.
  • Take them shopping.
    Bring your child along with you to the market or grocery story and talk them through the choices you make. Teach them how to read a nutrition label.
  • Unplug them.
    Limit their time in front of the television or computer screen. Check the local area for opportunities for physical activities.
  • Encourage them.
    Help your child keep a positive self image and respect themselves and others at all times.
  • Sneak in exercise
    If you’re running to the local drugstore or grocery, walk instead of taking the car. Your child will notice that choice. Always be positive about any opportunities you and your child have to bike or walk.

Obesity and Your Community
Stay active at your child's school so your opinion can be heard when it comes to school lunches, playground equipment and curriculum. Talk with other parents about what works for them and share your ideas. You can also help organize healthy activities for students and parents where they can learn about nutrition or cooking and get some exercise.

Childhood obesity is a major problem, but you can help your child stay on the right track. Get more health tips and find healthy foods, supplements and more for your child's health at eVitamins Canada!


A eVitamins recomenda que você não confie nas informações apresentadas neste artigo como diagnóstico para tratamento de qualquer problema de saúde. O conteúdo e as informações contidas neste site são para fins de referência e NÃO devem substituir intruções dadas por um médico, farmacêutico ou qualquer outro profissional de saúde licenciado. Você não deve usar essas informações como autodiagnóstico ou para tratar um problema de saúde ou doença. Entre em contato com seu médico imediatamente se você suspeita que tem um problema de saúde. As informações e declarações contidas neste artigo não foram avaliadas pela Food and Drug Administration dos EUA e não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença ou condição de saúde. A eVitamins não assume nenhuma responsabilidade por imprecisões ou distorções.
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