If you’re a working mom, then it’s understandable that cooking healthy home-cooked dinners every night is probably out of the question. But the children need a dinner. Then what do you do? Read the following scenario, does it relate to you?
‘I’m so tired… Oh no, I need to make dinner, but what?! Well, let’s see, I’ll open the cabinets, the refrigerator, the freezer, something should come up…
‘AHA! Pre-packaged, pre-cooked food, or maybe some pasta, that cooks quickly… or should I just call for delivery, maybe a pizza…’
This happens over and over again and before you know it your kids could be obese. Ready-made dinners are full of unhealthy ‘goodies’. They’re also usually very tasty, so the kids will be back for them. So as a parent, you’ll stock your freezer with these types of foods, just in case.
All processed foods are high in carbohydrates and sugars. Even foods labeled “low fat” are still high in carbohydrates and these will act like sugars in the body raising blood sugar levels above normal, in which case insulin is released to regulate blood sugar. If the sugar level was above normal, the insulin will lower the sugar level in the body below normal and in two or three hours the body will ask for more.
These ups and downs usually start in the morning after eating cereal or toast or a bagel, all of which are full of carbohydrates, sugars and fats. Throughout the day, the child (or adult if they eat the same way) will experience these ups and downs in sugar levels and will eat every two hours. Insulin is sent by the pancreas, which means that it has been working overtime to deal with the overload that could cause problems in the pancreas and if it stops working properly, there is a possibility that the child will end up with type 2 diabetes So obesity is a very dangerous situation.
Some tips for parents to keep in mind
When shopping for food, always check labels and compare different brands before you buy.
- Always compare carbohydrates between low-fat and ‘fat-free’ products as often a fat-free product can contain more carbohydrates than a low-fat product.
- It doesn’t always follow that ‘low calorie’ is better, often if you reduce calories you increase carbohydrates and carbohydrates are what accumulate in the body if not enough calories are burned.
- Watch for ‘hidden sugars’. An example of hidden sugars are ‘light’ cereals, cooking sauces, canned goods. So always read the label!
- Try to keep fresh fruits and vegetables in the kitchen, washed and within reach of children instead of stocking up on chocolates, ice cream and chips.
- Whenever possible, pre-cook your own meals on a day off and store them in the freezer.
- If you take your children to school, drop them off 50 meters before school and let them walk around a bit.
- Make excuses for needing something upstairs and ask your child to bring it to you. This is one way to get them to use energy and burn calories.
- Put on their favorite song and dance with them; this could be a lot of fun and will help you use up some of those stored calories.
- Prepare enough food for the family and place each individual portion in front of them.
- Encourage fruit or vegetables as snacks between meals.
- Make sure kids don’t skip meals or between snacks, as eating smaller portions five times a day instead of three larger meals can help shed fat. Long hours of nothing in between blocks the function of constantly burning calories.
Follow these suggestions and you will soon see a difference in your child’s or children’s weight problem.