Childhood obesity has become an epidemic in the United States. The prevalence of obese children has more than doubled in the past two decades, according to the American Obesity Society. This does not even include overweight children. Obesity is defined as a body mass index (BMI) of over 30. You can figure out your BMI, or your child's, by dividing your weight (kg) by your height (in meters squared). Excess weight and obesity can lead to many conditions, such as diabetes, asthma and heart disease. Parents and families of overweight or obese children can be their biggest support in helping them regain control over their eating habits and their weight.
Step 1
Substitute unhealthy foods for fun, healthy choices. Children are growing so they should not focus on restricting calories to lose weight. Instead, replace chips and junk food for baby carrot sticks and low fat dip. Instead of buying prepackaged, microwavable meals, make the real thing using whole grain and low fat alternatives. This will help your kids miss out on all the preservatives, hidden sugar and oil in these foods.
Step 2
Replace sugary soda and fruit drinks with fun, fruit-flavored water. People consume a lot of calories with beverages that contain no nutritional value and sometimes still leave you thirsty. Stop buying soda or even fruit juice for the kids. Try water with a splash of lemon, lime or an all natural fruit juice. Only use a splash of juice because it contains high amounts of sugar. Use carbonated water to add some fizz and fun.
Step 3
Buy skim milk. Other than water, milk is the only good beverage alternative. If you are used to purchasing whole milk, start buying 2 percent and work your way down to skim. The kids will hardly notice the difference. If you make water and milk the two main beverages of the household, it will be an extra special treat to have a soda or milkshake at a birthday or other special event.
Step 4
Ban food from the TV room. Kids turn into couch potatoes when they sit in front of the television and mindlessly snack on unhealthy foods. Make the kitchen or dining room the only place for eating. Also, try to sit down as a family and eat together as much as possible. Model healthy eating habits and your kids will follow suit.
Tips and Warnings
- Try to get your kids involved in a team sport, dance, karate or another fun physical activity. These activities are workouts disguised as fun that will help your child build self esteem and confidence.
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