Kids eating a healthy meal

Cómo crear hábitos saludables en los más chicos

Actualmente, la población infantil padece enfermedades que antes sólo veíamos en la población adulta como diabetes 2, hipertensión arterial, hipercolesterolemia, entre otras. En este contexto la familia y la escuela juegan un rol clave en la creación de hábitos saludables

Actualmente, la población infantil padece enfermedades que antes sólo veíamos en la población adulta como diabetes 2, hipertensión arterial, hipercolesterolemia, entre otros. En este contexto la familia y la escuela juegan un rol clave en la creación de hábitos saludables.

El 42% de los niños entre 5 y 12 años tiene sobrepeso. La calidad de la alimentación en términos nutricionales disminuyó significativamente en las últimas décadas, siendo notoria la caída en el consumo de frutas, verduras, legumbres, lácteos, harinas y agua.

Esto, sumado al sedentarismo, está generando graves consecuencias para la salud. Hoy podemos observar que la población infantil padece enfermedades que antes sólo veíamos en la población adulta como diabetes 2, hipertensión arterial, hipercolesterolemia, entre otros. En este contexto la familia y la escuela juegan un rol clave en la creación de hábitos saludables.

«Parece una obviedad decir que las cosas no son lo que eran. Sin caer en situaciones nostálgicas, muchos de nosotros recordamos a nuestras madres y abuelas cocinando, así como también a la familia reunida alrededor de una mesa compartiendo algo más que alimentos. Podemos asegurar, sin riesgo a equivocarnos, que antes se cocinaba más, se disponía de más tiempo para hacerlo y el delivery prácticamente no existía», comenzó a reconocer a Infobae la licenciada en Nutrición, Liliana Wons.

En nuestro país es notoria la caída en el consumo de frutas, verduras, legumbres, lácteos, harina de trigo y carne vacuna. Seguramente esto ocurre por diferentes motivos, tales como la falta de tiempo y de habilidad culinaria, desconocimiento, cuestiones de índole económica y por comodidad, entre otros.

«Mientras tanto, ha aumentado el delivery y la ingesta de bebidas azucaradas y comidas pre elaboradas, pizzas, empanadas, galletitas, pastelería, panes envasados, helados, productos elaborados a base de carnes y sándwiches, es decir comida lista para consumir. El porcentaje proveniente de este tipo de alimentos aumentó más del 50% en las últimas décadas. El resultado de estos cambios se traduce en un deterioro en la calidad de la alimentación, la que contiene más grasas saturadas, azúcares, sodio y mucha menos cantidad de fibra y vitaminas A y C, lo que trae como consecuencia un deterioro en la salud de la población, sin distinción de sexo ni edad», agregó Wons que se desempeña en el Ministerio de Salud de la Ciudad de Buenos Aires.

La especialista destacó que en la Argentina se observa una tendencia a la malnutrición como consecuencia de hábitos poco saludables desde la infancia, donde los padres tienen responsabilidad directa en las elecciones alimentarias. «La escuela también es formadora de conductas, por lo tanto todo lo que se le ofrezca al niño en el comedor y en el kiosco será decisivo en el desarrollo de sus costumbres alimentarias», precisó Wons.

En la Primera Encuesta Alimentaria y Nutricional de la Ciudad de Buenos Aires (EAN-CABA 2011) se señaló que el 56,1% de los chicos entre 5 y 12 años y el 44% de adolescentes no realizaba deportes ni actividad física por fuera del horario escolar. Además, entre sus falencias en la dieta, se observó que el picoteo entre comidas de productos hipercalóricos y poco nutritivos se daba en el 70% de niños de 5 a 12 años y en el 81% de los adolescentes.

El 40% de los niños de hasta 12 años consumía a diario gaseosas y jugos azucarados, aumentando la ingesta de este tipo de bebidas a casi el 50% en los adolescentes. El 42% de los niños de entre 5 y 12 años presenta peso excesivo e incluso obesidad, mientras que el 30,8% de los adolescentes se encuentra en esa situación (1 de cada 3). En el grupo de 2 a 4 años, el 29,3% tenía sobrepeso, 13% de obesidad y el 6% presentaba baja talla para la edad.

«Muy pocos niños desayunan adecuadamente. Es oportuno recordar que el desayuno colabora tanto con el desempeño escolar en niños como en la productividad laboral y de actividad física en adultos, además de prevenir el déficit de calcio, zinc y vitaminas como la A, B1, B5 y C. No desayunar en forma correcta (lácteos, frutas y cereal), significa una pérdida de posibilidades en el proceso de enseñanza», dijo Wons.

¿Qué se puede hacer para mejorar los hábitos alimentarios?

Para prevenir el sobrepeso y la obesidad es necesario comenzar a cambiar la relación que tenemos con la comida, realizar una inteligente selección de alimentos, limitar la ingesta de comidas hipercalóricas, ricas en grasas, azúcares y sodio, estimulando, en cambio, el consumo de alimentos saludables y ricos en nutrientes.
Prestar atención a los momentos de comida fundamentales, ya que nos ayudarán a tener una ingesta equilibrada a lo largo del día y un mejor control de peso corporal. Estos son desayuno, almuerzo, merienda y cena, más colaciones (comidas entre horas) adecuadas. Este desafío es más simple de lo que parece y solo involucra dos acciones: poner la alarma para no saltear ninguna de ellas y tener disponibles alimentos de alta densidad nutricional en la heladera, alacenas, lunchera y el lugar de trabajo.
¿Cuáles serían los alimentos que no deben faltar?

En desayuno, merienda y colaciones: lácteos (un yogur o un vaso de leche), frutas frescas de estación y cereales (preferentemente sin azúcar agregada) tales como copos de maíz, de avena, arroz inflado o quínoa, una rebanada de pan integral o de salvado, o simplemente un miñón de pan francés. En almuerzos y cenas se agregarían vegetales surtidos además de carnes magras, cereales o legumbres.

Tanto en la escuela como en el núcleo familiar, se debe estimular la práctica habitual de actividad física, ya sea por medio de algún deporte de interés, baile, natación o simplemente caminatas, controlando simultáneamente los excesos en el uso de dispositivos electrónicos que derivan en sedentarismo. El buen ejemplo de los padres podrá facilitar los logros.

El avance de la epidemia de sobrepeso y obesidad infantil nos exige replantearnos muchas cuestiones como sociedad, pero hay que comenzar a actuar de inmediato para posibilitar que nuestros niños desarrollen todo su potencial y tengan una buena calidad de vida en la adultez. La alimentación y los hábitos saludables de los niños son absoluta responsabilidad de los adultos, por lo que el mejor consejo sería que cada vez que se tenga que decidir qué y cuándo comer se haga pensando en la propia salud y en la de los hijos.

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  127. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  138. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  143. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  145. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  146. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

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  149. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  150. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

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  153. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  154. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

  155. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  157. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  158. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  160. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  161. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of «neighbors» will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune «Social» is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  162. Thanks for the sensible critique. Me & my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more from this post. I’m very glad to see such excellent information being shared freely out there.

  163. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of «neighbors» will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune «Social» is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  164. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  165. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  166. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  175. I’ll equipment this examine in the direction of Two versions of people in america: existing Zune owners who are contemplating an improve, and individuals hoping in direction of choose between a Zune and an iPod. (There are other gamers value taking into consideration out there, which includes the Sony Walkman X, still I expect this features on your own sufficient data toward crank out an aware option of the Zune vs players other than the iPod line as well.)

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  180. Arms down, Apple’s application shop wins by means of a mile. It really is a massive final decision of all forms of purposes vs a fairly disappointed selection of a handful for Zune. Microsoft incorporates Strategies, in particular within just the realm of games, but I’m not indeed I’d need toward guess upon the upcoming if this function is important towards oneself. The iPod is a significantly better preference in just that situation.

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  189. This is getting a bit far more subjective, however I a great deal choose the Zune Market place. The interface is colorful, is made up of further aptitude, and some neat features which includes ‘Mixview’ that allow oneself abruptly view very similar albums, music, or other buyers very similar in direction of what you’re listening towards. Clicking upon one particular of these will heart on that item, and yet another preset of «neighbors» will come into perspective, letting by yourself to navigate around looking into as a result of similar artists, tunes, or people. Chatting of users, the Zune «Social» is also exceptional fun, permitting you find other folks with shared tastes and starting to be buddies with them. You then can listen toward a playlist manufactured dependent upon an amalgamation of what all your pals are listening to, which is moreover thrilling. These fearful with privacy will be relieved to understand yourself can protect against the public in opposition to observing your unique listening behavior if on your own thus come to a decision.

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  193. Apple by now has Rhapsody as an app, which is a outstanding begin, however it is at the moment hampered as a result of the inability toward store locally upon your iPod, and consists of a dismal 64kbps little bit rate. If this adjustments, then it will to some degree negate this comfort for the Zune, however the Ten audio for each month will continue to be a massive plus inside of Zune Pass’ want.

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