1. Don't Join the Clean Your Plate Club
Overweight children and teens should be encouraged to slow weight gain, as opposed to losing weight. Often parents may think they are doing their kids a favor by insisting that they must finish dinner before they may have dessert. This rule does not help children learn how to handle hunger, cravings and how to stop eating when full. A child should be served portions that are appropriate for her age. A tablespoon of whipped potatoes is appropriate for a 2-year-old; a 10-year-old may want a half-cup portion. Serve small portions, then allow seconds if the child is really still hungry. Sometimes, even if he doesn't clean his plate, you can allow dessert. Often if a child knows they are not being restricted or deprived (try serving the dessert with the meal), he will eat his meal without fuss and then enjoy part or all of a small dessert.
2. Plan Healthy Snacks
Children and teens need snacks to meet the calorie needs of growth. Choosing healthy snacks from the 5 food groups helps children and teens meet nutrient needs without excessive calories. Encourage at least 1 piece of fruit per day, gradually increasing the portion to 3. Have peanut butter and whole wheat bread available for quick sandwiches. Other healthy snack options from the food groups include low fat yogurt, cheese and crackers, air-popped popcorn, homemade muffins or a bowl of cereal with low fat milk.
3. Keep Moving
Children need to move their bodies. Increasing physical activity is by far the most important change that can occur in an overweight child's lifestyle. Encourage children to play outside in open spaces. If a large yard is not available, take the children to a park where they can run. Children should have fun playing. Adults should not view an increase in a child's activity as "exercise," but instead as active play. Encourage schools to offer opportunities for activity such as swimming, regular physical education and daily recess in elementary schools. Encourage older children to join a sports team for after school activity.
4. Avoid Deprivation
Try to refrain from passing your own food issues onto your child. When you ban certain foods, an overweight child may have difficulty learning how to gage his hunger. By having the proverbial candy dish available, the child won't be obsessed with the forbidden, and eventually learns how to stop eating when full or satisfied.
A parent may feel they have control over a toddler's eating habits, but eventually a toddler goes to school and grows into a teenager. Connections develop with food and friends, and it is often part of fitting in. If a child has total access to treats or junk food occasionally, and equal access to healthy, more nutritious snacks such as fruit, cheese and crackers, or yogurt, she will learn to make healthy choices, particularly if an adult is modeling those balanced choices.
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