Kids don't need to dread the healthy lifestyle changes that will help them lose weight. Cutting carbohydrates from your child's diet or forcing her to stop eating her favorite treats will likely cause her to rebel or give up on the idea of losing weight. Instead, making a few simple changes to your whole family's eating habits will help her excess weight come off naturally, the KidsHealth website advises. Consult your child's doctor for specific recommendations, and before putting your child on any new diet.
Fruits and Vegetables
Fruits and vegetables aren't just full of the vitamins and minerals kids need to grow; they are also full of dietary fiber, which will help fill your child's stomach so he's less likely to eat too many calorie-stuffed foods such as vending machine chips, KidsHealth explains. If you toss a small bag of frozen grapes and an apple into your child's backpack, he will also be less likely to overeat at meals.
Whole Grains
Kids generally need between 3 and 7 ounces of grains every day, depending on age --- 2- to 3-year-old children should be getting about 3 oz., while teen boys need about 7 oz. --- and half of those grains should be whole grains, according to the U.S. Department of Agriculture's MyPyramid website. The grain group consists of foods such as rice and wheat, but whole grains are more nutritious and full of fiber, which means your child will need less of them to fill her stomach and they will help her maintain steady energy, MyPyramid explains. Examples of whole-grain foods are oatmeal, quinoa and 100% whole-wheat bread.
Lean Protein and Healthy Fats
Protein, which is important in helping your child's body build muscle, can be found in foods such as meat, fish, eggs, poultry, beans and nuts. Your child needs 2 to 6 oz. of protein a day, depending on his age. Focus on feeding your child mostly lean sources of protein MyPyramid recommends --- poultry, lean cuts of meat, nuts, seeds, beans and fish. Your child needs some fat in his diet, but most of it should be the monounsaturated or polyunsaturated varieties, found in high quantities in foods such as fish, avocados, nuts and seeds, MyPyramid adds.
Low-Fat or Skim Dairy
Your child needs between 2 and 3 cups of milk and milk-based foods per day, because they are rich in bone-healthy calcium. However, she's taking in more calories than she needs if she consumes the full-fat variety. MyPyramid recommends that you offer your child mostly low-fat or skim dairy products such as fat-free or 1-percent milk and low-fat yogurt.
Promoting Healthy Eating
Since you can control the majority of what your child eats in your home, keep your refrigerator and pantry full of healthy snacks such as whole-grain pretzels, celery with peanut butter, string cheese, cups of low-fat yogurt and small bags of trail mix. Keep sugary beverages such as soda and fruit-flavored drinks out of the house; encourage your child to drink low-fat milk or ice water with lemon instead. Limit junk foods, such as pre-packaged baked goods, to special occasions. Finally, cook dinners at home and sit down with your child during meals to model healthy eating choices, recommends the Mayo Clinic. If he's still hungry after his first serving, offer him seconds of fruits and vegetables only.
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