Breakfast is the most important meal of the day especially If you want to prevent obesity in children.  a good breakfast boosts metabolism  by about 10% and this boost can last all day . It’s important that a child breakfast should be highly nutritious and set them up for the day. An excellent choice is oats in the form of oatmeal or porridge.  

 Porridge oats are an excellent breakfast for children. Oat are full of water soluble fiber and provide slow release energy that last all morning . Oats also provide bulk and that full feeling that discourages snacking. 

Please make sure that you buy plain unsweetened porridge oats and oatmeal and check out that label on your muesli. Any sugar you add should be in the form of fruit. 

If you’re looking for oatmeal with a little more texture, you can try out the steel-cut oat variety. Although this type does take a little longer to cook, I find that it is well worth the wait. They have a somewhat chewier texture and heartier flavor than rolled oats. Once you try this variety, you may never go back.

If your having trouble with late night binges, have a bowl of oatmeal instead. This will help squash your cravings. Not to mention, you’ll be avoiding any junk food or empty calories.

If your looking to prevent obesity in your children I suggest you start by giving a good health bowl of porridge, oatmeal or muesli every morning. It’s a fine way to start the day and install a lifelong habit will have many benefits throughout life.
Remember your child learn by example and having you join them with a healthy bowl of oats every morning will help build a lifelong habit that will bring many benefits for years to come. It won’t do you any harm either. 

1. Limit unhealthy fats and cholesterol
The most important rule is limiting how much saturated and trans fats you eat.

Read the food labels of some cookies, crackers and chips. Many of the snacks you eat — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredients list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are also good choices for a heart-healthy diet. But use moderate portions. Keep in mind that all types of fat are high in calories.

2. Choose low-fat protein sources
Make sure you choose low fat options, such as skimmed or low fat milk in place of full cream milk and meat with all fat trimmed.

Fish is another good alternative to high-fat meats. Certain types of fish are heart-healthy because they are rich in omega-3 fatty acids, which can lower blood fats.  The most omega-3 fatty acids are in cold-water fish, such as salmon, mackerel and herring. Other sources of omega-3 are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils —are also good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.

3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and full of dietary fibre. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease.

4. Select whole grains
Whole grains are rich in fibre and other nutrients that contributes to a normal blood pressure and heart health. Many products on the market are wholegrain such as popcorn and flaxseed.  And some cereals are also wholegrain and are mentioned on the label of the product.

5. Reduce the salt in your food
Consuming too much salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

6. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. If over-indulgence is the exception, rather than the rule,  your health will not be negatively effected over time. What’s important is that you eat healthy foods most of the time.

7. Sugar can be enjoyed in moderation
Many healthy foods, such as all bran cereal, is much more enjoyable with a little sugar.  Sugar does help us to follow a healthy diet and, when eaten as part of a healthy diet, will not cause heart disease.