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La obesidad infantil es un problema mundial que puede derivar en enfermedades durante la adultez. Te proponemos dietas saludables para niños con sobrepeso.
Escrito y verificado por la pedagoga en educación física y nutricionista Elisa Morales Lupayante.
Última actualización: 25 enero, 2022
Durante los últimos años, la cantidad de niños con sobrepeso u obesidad ha ido aumentando gravemente. Muchos padres tratan de buscar soluciones para la alimentación de sus hijos que les evite futuras complicaciones de salud. Para ello, es fundamental estimular una vida más activa y aplicar dietas para niños con problemas de sobrepeso u obesidad.
La obesidad infantil es uno de los problemas de salud pública más graves del siglo XXI. El problema es mundial y está afectando progresivamente a muchos países de bajos y medianos ingresos. El problema es que los niños con problemas de peso tienden a seguir manteniendo esta condición en la edad adulta y, además, tienen más probabilidades de padecer a edades más tempranas problemas cardíacos, diabetes, asma e incluso problemas por discriminación social.
El sobrepeso, la obesidad y las enfermedades conexas son en gran medida prevenibles. Por consiguiente, hay que dar una gran prioridad a la prevención de la obesidad infantil.
Lee también: Alimentación saludable para niños
Los niños crecen a diferentes ritmos y su cantidad de grasa corporal varía con la edad y el sexo.
Por lo anterior, no siempre es sencillo determinar que un niño tiene sobrepeso. A pesar de esto, es posible saber si un niño tiene sobrepeso u obesidad midiendo su índice de masa corporal (IMC).
En el caso particular de los menores, el IMC es específico para la edad y el sexo, y se conoce como “IMC para la edad”. Se puede establecer a través de unas tablas de crecimiento desarrolladas por los Centros para el Control y la Prevención de Enfermedades de EE. UU., las cuales usan un número llamado percentil que establece:
En lugar de prohibir alimentos sin dar explicaciones, es importante explicarle a los niños por qué deben preferir unos ante otros para que aprendan a tomar decisiones saludables.
Para obtener resultados de las dietas para niños con problemas de obesidad, es esencial equilibrar la ingesta de calorías mediante una alimentación adecuada.
La base de esta dieta será la siguiente:
Hay que tener creatividad y encontrar métodos para hacer versiones más sanas de los platos favoritos de los niños. También buscar formas creativas de incorporar alimentos menos apetecibles para los niños, como las verduras.
También te puede interesar: Método de María Sandón contra la obesidad infantil
Para ofrecer algunas ideas sobre dietas adecuadas para niños con problemas de sobrepeso, incluimos dos ejemplos de menú diario.
En el postre será importante reducir el consumo de azúcar y darles fruta o yogur desnatado.También lee Cereales integrales vs cereales refinados
Muchas comidas se pueden presentar de manera divertida para que los niños se motiven a elegirlas.
A continuación, sugerimos otra alternativa para ampliar las posibilidades de la dieta:
En definitiva, la clave de estas dietas para niños con sobrepeso u obesidad es reducir el consumo de azúcar. También será importante evitar que los niños tomen comidas rápidas a menudo basadas en productos precocinados.
Debemos evitar que coman de manera distraída, como golosinas mientras ven la televisión y, por supuesto, incentivar el ejercicio físico habitual.
Recuerda siempre consultar con un médico para acordar la dieta y asegurarte de no privarlos de ningún nutriente.
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Cuando un niño se encuentra excedido de peso es un problema familiar, en el que es necesario el compromiso de todos sus integrantes con las dietas que se le indiquen. En la medida en que se cuide la alimentación de los niños obesos, se evitará no sólo el sobrepeso y la obesidad infantil, sino también graves consecuencias en la edad adulta.
La obesidad no es un problema exclusivo de los adultos, muy por el contrario cada vez más son los niños que se encuentran excedidos de peso.
Esta situación se debe a múltiples factores.
Estos factores influyen no sólo en la aparición, cada vez más temprana de obesidad, sino también a la de complicaciones como diabetes, hipercolesterolemia, problemas cardiovasculares e insuficiencias respiratorias que perjudican la calidad de vida del futuro adulto.
Para tratar de corregir estos hábitos es necesario poner énfasis en la alimentación para el sobrepeso y la obesidad infantil, para ello se elaborandietas para niños obesos, que se basan en una selección de alimentos no permitidos y alimentos permitidos.
Estos alimentos deben ser los adecuados para garantizar el buen crecimiento y desarrollo del niño, sin sumar calorías extras.
Ten presente, que además de tener en cuenta la alimentación para el sobrepeso y la obesidad infantil, es necesario que el niño realice actividad física en forma diaria y que su familia acompañe este proceso de cambios de hábitos necesarios, para mejorar la calidad de vida de ese niño y del futuro adulto.
Recuerda concurrir periódicamente al pediatra de tu hijo para controlar su crecimiento a través del IMC y las distintas curvas de crecimiento.
Recetas sanas para la dieta infantil
Cualquiera sea el peso de tu pequeño es importante que lleve una alimentación saludable y que le enseñes a comer bien y a elegir adecuadamente, los alimentos de su dieta. A continuación, encontrarás algunas recetas que cumplen con estos requisitos.
Sí, es obeso
496
Sí, tiene sobrepeso
556
No lo sé
76
No, tiene peso normal
45
No, está por debajo de su peso
17
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A healthy lifestyle and proper nutrition are the trends of the last decade.
The Dietary Inflammatory Index (DII) is a measure of the amount of pro- and anti-inflammatory food components in a food. Components with an anti-inflammatory effect include unsaturated fatty acids, fiber, magnesium, beta-carotene, etc. Foods high in saturated fatty acids, simple carbohydrates, and iron can contribute to chronic inflammation. An American study aimed to evaluate the relationship between dietary food inflammatory index and sex steroids in children (6-11 years old) and adolescents (12-19 years old).years) based on data from the US National Health and Nutrition Survey for the period 2015-2016. American researchers have found that the dietary inflammatory index is associated with a decrease in the level of certain sex hormones in adolescents.
Researchers examined data on daily food intake and serum sex hormones (total testosterone, estradiol, sex hormone-binding globulin (SHBG)) in participants aged 6 to 19 years (n = 1382). The free androgen index was calculated as a value obtained by dividing the level of total testosterone by SHBG and the ratio of total testosterone to estradiol.
A simulated state of puberty was defined as high steroid hormone levels (total testosterone ≥ 50 ng/dL in men, estradiol ≥ 20 pg/mL in women) or the onset of menarche. Multiple linear regression analyzes were stratified by sex-age and gender-pubertal status to assess the association between dietary inflammatory index and sex hormone levels.
After adjusting for covariates, the relationship between serial food inflammatory index scores and sex hormones was gender- and age-dependent. In adolescent males, the dietary inflammatory index was always negatively associated with total testosterone (P-trend = 0.09), free androgen index (P-trend = 0.03), and estradiol (P-trend = 0.01) and positively associated with SHBG (P-trend = 0.02). In adolescent girls, with an increase in the dietary inflammatory index, there was a significant positive correlation with the level of SHBG (β = 0.017, 95% CI: 0.009, 0.053). Among adolescent girls in this group, there was a significant negative association between dietary inflammatory index and total testosterone and a significant positive association with SHBG.
Moreover, dietary inflammatory index was positively associated with SHBG in prepubertal men and negatively associated with free androgen index in prepubertal women.
Dietary inflammatory index is associated with decreased levels of several sex hormones (total testosterone, free androgen index, and estradiol) and increased SHBG levels in adolescents or puberty, with some sex dependence. Further studies are needed to confirm the results.
Source: https://pubmed.ncbi.nlm.nih.gov/35082755/
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Healthy nutrition for men
The basic principles of a healthy lifestyle are familiar to everyone: you need to maintain a balance of nutrients, drink enough fluids and make sure that the diet has enough vitamins and minerals.
But proper nutrition for men has its own characteristics, which are associated with metabolism and hormonal levels.
Men’s metabolism is significantly different from women’s due to hormones. The main one is testosterone. It is responsible for secondary sexual characteristics, regulates the metabolism of fats, proteins and carbohydrates. The male hormone is involved in the division of red blood cells and their saturation with hemoglobin. Therefore, men are less likely than women to develop anemia, and the hemoglobin rate is higher.
Testosterone influences resistance to stress, body fat distribution, muscle mass. With sufficient concentration, a man has a high libido, is sexually active and hardy. But with a decrease in the synthesis of the hormone in the testes, the entire body suffers.
Testosterone production depends on many factors, proper nutrition is one of them. Cholesterol is necessary for the normal synthesis of the hormone, so it cannot be completely excluded from the diet.
But the excess of animal fats and simple carbohydrates, which lead to obesity, is also dangerous. In this case, testosterone is converted into estrogens in adipose tissue – female sex hormones that strike at potency.
Male features include increased metabolism. Therefore, it is easier for them than women to lose weight, but they require more calories, vitamins and minerals to maintain health. The need is influenced by the age and occupation of the man. Approximately with an inactive lifestyle, the following amount of energy is needed:
Those who lead a more active lifestyle, periodically exercise, need to increase their calorie content by 200-300 kcal. If a man plays sports, works hard physically, then the need for calories increases to 3000 at a young age, but decreases to 2400 after 50 years.
It is believed that the basis of the male diet is meat.
This is partly correct, meat products contain a large amount of protein and essential amino acids, which are not found in plant foods. But an excess of protein food harms men’s health, you must adhere to the rule – 1 g of protein per kilogram of body weight. But these should be high-quality natural products, not semi-finished products.
Many people ignore vegetables and fruits, leaving potatoes, cucumbers and tomatoes as an exception. But plant foods are good for health. It is a source of many vitamins, minerals, as well as ballast substances – fiber, which ensures normal digestion and protects against the development of constipation. For those who tend to have bowel problems and have low fiber diets, you can supplement your diet with fiber capsules.
The amount of fat should be small, you need to remember that cholesterol is needed for men’s health. To maintain the prostate, preserve sexual function, protect blood vessels and the heart, the nervous system, it is necessary that omega-3 and omega-6 acids be present in the diet.
Most of them are found in vegetable oils, fatty fish, nuts, wheat germ. But you can take it ready:
fish oil concentrate;
complex of omega-3, 6, 9 acids;
capsules Orihiro Omega-3.
Every day, the menu should contain foods rich in vitamins and trace elements involved in sperm production and testosterone production. These substances include zinc, selenium, vitamin C, E and group B. The need for them increases several times if a man has bad habits – smoking or he abuses alcohol. Then it will not be possible to fill the deficiency only with the help of nutrition, it is necessary to take special vitamin complexes:0005
Products harmful to men’s health
To maintain health, it is necessary to exclude from the diet products that are harmful to the body. Meat is a favorite male food, but it must be natural. The composition of sausages, sausages, fast food has a lot of hidden fat, trans fats.
They disrupt metabolism, damage blood vessels and lead to obesity.
Smoked meats, foods rich in dyes, preservatives, artificial flavors do not belong to healthy foods. Therefore, any prepared food should be excluded from the diet. It is better to spend time and cook a full meal.
Harmful foods also include sweets and starchy foods. This is a source of simple carbohydrates that are quickly absorbed into the blood and deposited as subcutaneous fat. Such dietary errors lead to the development of obesity, metabolic syndrome, which includes hypertension, type 2 diabetes mellitus and atherosclerosis of the vessels.
Alcoholic drinks, which are often abused by men, are also harmful to health. They disrupt the liver, lead to the accumulation of harmful metabolic products in the blood. Beer contains phytoestrogens – plant analogues of female hormones that cause potency disorders and female-type obesity. Sometimes losing weight does not help restore sexual function. But Leveton vegetable tablets help in this.
In order to create a proper nutrition program, it is necessary to take healthy foods as a basis. By alternating different types of protein foods, including the amount of fat and carbohydrates you need, you can maintain your health and improve well-being.
The following foods are considered healthy for men:
Milk can also be included in your diet, it is a healthy food. But some adults have an intolerance to milk protein, which is manifested by diarrhea. Therefore, whole milk should be treated with caution.
A properly drawn up nutrition plan will allow you to maintain an optimal balance of nutrients, vitamins and not feel hungry.
Therefore, during the day you need at least 4-5 meals approximately every 3 hours.
Breakfast should be hearty and contain enough protein and carbohydrates. Moreover, the protein should be easily digested. Therefore, in the morning you can cook an omelet, scrambled eggs, porridge with milk, cottage cheese casserole. Sandwiches with sausage, butter cannot be called proper nutrition.
The next meal can be a snack 2 hours after breakfast. Enough at this time to drink kefir, yogurt, eat fruit. At lunch, you need to get the main amount of calories and nutrients. Therefore, they use recipes for hearty meat dishes, offal. You can plan meals for the week. It might look like this:
You don’t have to eat soup every day to eat right. This dish is healthy, but too strong meat broth can have a bad effect on digestion. But be sure to add any vegetable salad at lunch. If you can’t cook dinner at home, you have to go to a cafe, it is better to give preference to those establishments where homemade food is prepared.
For an afternoon snack, you can prepare a salad of fresh or boiled vegetables, cottage cheese dishes, fruits or dairy products. Dinner should be no later than 3 hours before bedtime so that what you eat is not deposited in the form of fat, and the stomach has time to digest food. For dinner, it is recommended to choose simple dishes, do not eat heavy fatty and fried foods, protein foods. It is better to give preference to carbohydrates – cereals, vegetables, as well as fermented milk products.
You need to eat regularly, hunger is just as bad for the body as overeating. Do not forget about the drinking regime. On average, a man needs 1.
5 liters of fluid per day, but with increased loads, when working under the scorching sun, the amount of water increases significantly.
In some cases, dietary rules change. If a man needs to lose weight, you need an effective diet. It aims to control calories consumed, reduce the amount of fat, sugars and foods that increase appetite. At the same time, it is necessary to increase physical activity. For men who want to lose weight, it is important to introduce L-lysine into the diet, which controls carbohydrate metabolism. L-arginine will help to improve the functioning of the cardiovascular system with excess weight, maintain sexual function.
The diet is not accompanied by a decrease in the number of meals, otherwise the feeling of hunger will appear. You just need to reduce the energy value by including more vegetables and fruits in the menu.
When following a diet for weight loss, it is better to plan a diet for a week and stick to it carefully.