As a parent, you are responsible for providing a healthy environment for your child to maintain a healthy weight, according to the American Dietetic Association. Your child will model your behavior with food and exercise, so eating affordable healthy foods and moving daily will help keep the whole family in good health. Putting a child on a calorie-restrictive diet or forcing her to exercise can backfire and cause resentment. Opt for a healthy eating plan, and if your child is overweight, consult your doctor regarding daily calories.
Water and Pure Juice
Offering your child water instead of sugary sodas, juices and drinks, will save her hundreds of empty calories and will save you money. Sugary drinks provide little to no nutritional value with a high calorie count. Fruit juice with no added sugars can be expensive and are also high in calories. FamilyDoctor.org suggests children should not consume more than one sugary drink a day. Cut down on the calories and the expense by adding water to the juice. Try a combination of 1/2 juice and 1/2 water. If your child doesn't like drinking plain water, add freshly squeezed orange, lemon, lime or grapefruit with a dash of pure apple juice for flavor. Invest in a special water bottle for your child, and keep it full at all times to help promote the habit of choosing water over sugary drinks.
Fresh Fruit for Treats
Most kids love sweet treats, but cookies, candies, pastries and cakes are high in calories and provide low nutrient value. Teach your child to satisfy her sweet tooth by choosing fresh fruits instead of high-calorie, sugary sweets. Opt for fresh fruit that is in season. It costs less and is usually fresher with more flavor. Cut up fresh fruit for treats at the beginning of the week and encourage your child to grab snack bags of fresh fruit over cookies or candy. Offer sliced strawberries, apples, peaches or pears served over non-fat Greek yogurt with a drizzle of honey for a healthy dessert.
Follow the Food Pyramid
Teach your child healthy eating habits by introducing and following the USDA food guide pyramid. The food pyramid suggests eating six to 11 servings of grains such as wild and brown rice, whole-grain bread, cereal and pasta and oatmeal, three to five servings of vegetables, two to four servings of fruit, a small amount of essential fat such as olive oil, two to three servings of dairy and two to three servings of meat and beans.
Member Comments