Healthy Eating for Overweight Kids

There are more overweight kids today than ever before; the number has grown four times over four decades for children ages 6 to 11. The incidence overweight adolescents, ages 12 to 19, has tripled.

Healthy eating leads to a healthy body, and it starts with the parents' example and commitment. Going for walk or playing sports together each week, and then sending your kids outside to play is crucial for keeping kids healthy. At mealtime and snack time, feed them these healthy choices and teach them to stop eating when they feel full.

Healthy Snacks

Kids need snacks because they have small stomachs, and eating small amounts between meals prevents them from overeating at mealtime. However, high fat, high sugar snacks consumed regularly will only lead to weight gain. To offer healthy alternatives, tempt your child's taste buds with a range of flavors and textures: crunchy, chewy, soft, smooth, hot, cold, sour, sweet, spicy and bland. Make a snack station in your fridge or cupboard that includes a variety of choices from a range of the categories listed here, such as fruits and veggies.

If choosing store-bought foods, check the labels; and offer choices that have two or more grams of fiber and 10 percent or more of the recommended daily value (RDV) for calcium, iron or vitamins A and C. Avoid those with 10 or more grams of sugar, or 10 percent or more of the RDV for fat or sodium.

Vegetables

Children love variety. It encourages them to eat healthy foods and try new things, so vary the vegetables that you offer. Make every meal contain a vegetable or salad, which should take up about half of the plate, and snacks can also be vegetable-based. Serve 100 percent vegetable juices and keep some ready-made munchies on hand like baby carrots, celery sticks that can be stuffed with cheese or peanut butter, sweet bell peppers, cherry tomatoes, pieces of zucchini and cauliflower florets that are slightly cooked and chilled.

Veggies can be dipped into a low-fat ranch dressing, or make your own dip by combining light sour cream, light mayonnaise, a little dill, Dijon mustard, salt and pepper. This makes them just as appetizing and fun as a less healthy option like chips.

Fruits

Fruit is naturally sweet, so you can satisfy a sweet tooth the healthy way by having plenty of it on hand. Good kid-friendly snacks you can keep on hand to grab and go include apple wedges, unsweetened applesauce, banana chunks, fresh or canned apricots, seedless grapes, kiwis cut in half, pieces of melon, sections of oranges or tangerines, strawberries, fresh or canned plums, and fresh or canned peaches and pears.

Fresh cut fruit can be dipped in yogurt or peanut butter. Choose canned fruit in juice or light syrup, not heavy syrup. Fruit snacks that you can keep in the cupboard include 100 percent fruit roll-ups; dried apricots, pineapples, cranberries and apple rings; pitted prunes; and raisins.

Frozen fruit slushies or smoothies make a fast, delicious snack. Just throw some frozen bananas, blueberries or other fruit in the blender with ice, add some juice for a slush (or milk or yogurt for a smoothie) and blend.

When giving your child fruit juice, go for those that are made of 100 percent fruit. But remember that juices contain a lot more calories than eating a whole fruit.

Whole Grains and Starches

When choosing grain products, look for "whole grain" as the first ingredient, as it is a complex carbohydrate that gives your child sustained energy and makes him feel full longer. "Flour" or "wheat flour" usually means it's made with processed simple carbs that break down faster. At least half the grains your child eats in a day should be whole grain.

A whole grain cereal or oatmeal with milk makes a great start to the day. Other choices can include whole grain or enriched bread, bagels, English muffins, banana bread, cornbread, carrot bread, pumpkin bread, raisin bread, pita bread, whole wheat tortillas, soft pretzels and low fat muffins. For crunchy options, choose low sugar cereal, low fat granola, animal crackers, graham crackers, whole grain or oyster crackers, vanilla wafers, whole grain cookies or bread sticks.

At meal time, ¼ of your child's plate should be filled with a whole grain, such as bread, rice or whole grain pasta. Healthy starch options, such as a baked potato or sweet potato, rather than French fries or chips can be another occasional choice.

Dairy Foods

Your growing child needs lots of calcium, which is most prevalent in dairy foods. Kids need the healthy fats that come in dairy too, but for overweight children, choose some lower fat options such as dairy products labeled "light."

Serve a glass of milk with your child's meals and snacks. Other healthy dairy choices include string cheese, cheese cubes, cottage cheese, pudding cups and yogurt. Look for brands of fruit yogurt that don't have too much sugar, or choose plain yogurt and add your own fruit. Avoid processed cheese and cheese snacks whenever possible.

Lean Protein

Protein should make up about ¼ or less of your child's meals, and a normal serving is the size of his fist. Choose fresh meats rather than processed, such as grilled chicken and fish, or lean beef and pork. Canned tuna or salmon or lean deli meats can be used for sandwiches.

A good protein-rich snack is a hard-boiled egg. Other protein sources include beans, lentils and legumes, nuts, peanut butter, tofu and soy milk.

Treats

Don't make certain foods off-limits, or your child will have a tendency to eat too much, even if full, when they can. A few treats are fine, but don't associate them with rewards, or your child will think sweets and junk are better than healthy foods. For instance, telling your child that he can't have dessert unless he finishes his broccoli makes the dessert seem like a reward and the broccoli a punishment. If your child does a good job at something, reward them with praise and affection rather than a trip to the ice cream parlor.