Increasingly sedentary lifestyles and high-fat diets have spiked the overweight and obesity rates among American children. According to the Centers for Disease Control and Prevention, 10 percent of children between ages two and five years are obese and 20 percent between ages six and 11 years are obese. Weight loss provides kids with several benefits. It improves their cardiovascular fitness and overall health, self esteem and physical activity levels, according to a 2010 review published in the journal "Obesity" on a British community-based child weight management program called MEND---Mind, Exercise, Nutrition ... Do It!
Step 1
Buy and serve your child the most nutritious foods such as vegetables, fruits, whole grains, lean dairy and meat products, and low-calorie snacks, advises the Weight-control Information Network, or WIN.
Step 2
Consult your family doctor or pediatrician to learn more about the appropriate portion sizes for your child. Visit Eatright.org to learn more about creating balanced meals for your child. You'll find the link in the Resources section.
Step 3
Serve your child a healthy breakfast every morning to reduce hunger and cravings throughout the rest of the day. Serve foods such as oatmeal, whole wheat toast, eggs, fresh-squeezed juice or low-fat milk.
Step 4
Prepare low-fat, low-sugar lunches for your child with food from each food group. Use lean meat or cheese slices on whole wheat bread, for example. Include healthy snacks such as fruit, canned fruit in juice or veggie sticks with a low-fat dip. Reduce the amount of sugary, salty snacks you give your child.
Step 5
Prepare healthy dinners and eat together. Let your child see you eating healthily. Visit the U.S. Department of Health's "Cooking Methods and Recipes" page for ideas for healthy family meals.
Step 6
Implement a 30-minute or one-hour after-dinner family fitness routine to help your child get active. Play games or sports like Frisbee or soccer, go biking or hiking, or go rollerblading.
Step 7
Limit the time your child spends on the computer, watching TV, or playing video games to about two hours each day. These activities are key contributing factors to childhood overweight and obesity.
Tips and Warnings
- Create a supportive and nurturing environment for your child, no matter how much she weighs. As the WIN explains, children accept themselves more if they know they're loved and accepted at home. Encourage your whole family to develop healthy, active lifestyles and a family fitness culture. Encourage your child to join a sport at school or outside of school. Let it be his choice. (general knowledge) Don't ignore your child's weight problem or make excuses such as "It's just baby fat." Being overweight affects your child physically, emotionally and mentally. (general knowledge and based on all references 2 and 3)
- You should not put your child on a restrictive diet without seeking medical advice, according to the Weight-control Information Network. It could encourage unhealthy eating habits or attitudes towards food.
Things You'll Need
- Fruits
- Vegetables
- Lean protein
- Whole grains
- Healthy snacks
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