Childhood obesity has become a major problem in many parts of the world. According to the World Health Organization (WHO), childhood obesity has tripled since 1975, and in 2016, more than 41 million children under the age of 5 were overweight or obese.

Obesity can lead to various health problems, such as high blood pressure, type 2 diabetes, heart disease, and stroke. Fortunately, childhood obesity is preventable, and one of the ways to prevent it is by controlling meal portions.

Why is Meal Portion Control Important?

Meal portion control is important because it helps children develop healthy eating habits and prevents overeating. When children consume more calories than their bodies need, the excess calories are stored as fat, leading to weight gain and obesity.

Portion control helps children learn to listen to their bodies and recognize when they are full, preventing them from overeating.

How to Control Meal Portions

Controlling meal portions doesn’t have to be complicated. Here are some tips:.

1. Use Smaller Plates

Using smaller plates can help children eat smaller portions without feeling like they are missing out. Research has shown that people tend to eat more when they are given larger portions, even if they don’t need it.

By using smaller plates, children can still enjoy their favorite foods while consuming fewer calories.

2. Serve Age-Appropriate Portions

Children have different calorie needs based on their age and activity level. It’s important to serve age-appropriate portions to avoid overfeeding. The American Academy of Pediatrics recommends the following serving sizes:.

1 tablespoon per year of age for nut butters and spreads
1/4 cup per year of age for grains and pasta
1/2 cup per year of age for fruits and vegetables
1 ounce per year of age for meat

3. Let Children Serve Themselves

Letting children serve themselves can teach them to listen to their bodies and recognize when they are full. It’s important to provide healthy options and limit the amount of unhealthy foods.

Encourage children to try new foods and develop a balanced palate.

4. Avoid Distractions

Eating while distracted, such as while watching TV or playing video games, can lead to overeating because children are not paying attention to their bodies. Encourage children to eat at the table and engage in conversation.

This will help them focus on the food and recognize when they are full.

5. Limit Snacks and Treats

Snacks and treats can add up and lead to overconsumption of calories. Limit snacks and treats to one or two per day and choose healthy options, such as fruits, vegetables, and whole grains.

Conclusion

Controlling meal portions is an effective way to prevent childhood obesity.

By using smaller plates, serving age-appropriate portions, letting children serve themselves, avoiding distractions, and limiting snacks and treats, children can develop healthy eating habits and prevent overeating.