Childhood obesity has become an epidemic in the United States. With numerous unhealthy food ads targeted specifically toward children and a decrease in physical activity both at home and school, weight gain is common. Fortunately, simple diet changes and family support can help children control excessive weight gain.
Carbohydrates
Bread, rice, pasta and cereal are all popular choices that can lead to large portions with high calorie counts. Help your child make wise decisions by choosing whole wheat bread or pasta, brown rice or high-fiber cereal. Whole grain foods make you feel full for longer and fiber can also help prevent constipation. If your child does not like the taste, try white bread made with whole grain or add spaghetti sauce to whole grain pasta. High-fiber cereal can be added as a topping for yogurt or included in trail mix.
Fruit
Children should eat 1 to 2 cups of fruit per day, depending on age and gender. Fresh, frozen, dried or canned fruit in 100 percent juice are all good options. Try to limit juice to only one time per day. Add fruit to your child's cereal, yogurt or salad. Having fruit is a great low-fat, low-calorie food with plenty of vitamins and minerals.
Vegetables
Fresh or frozen vegetables are both good sources of vitamins and minerals for children that are also low in fat and calories. It is recommended that children eat between 1 and 3 cups of vegetables. If your child does not like vegetables, disguise them in pizza, soup, pasta, casseroles or sandwiches. Raw vegetables are also easier to feed to children with low-fat salad dressing or dip to add flavor.
Meat and Beans
Protein is important for children to build muscle mass and help them feel full for longer. Lean chicken, lean ground turkey, fish and beans are all good sources of protein. When cooking, try baking, broiling or steaming meat and season with natural herbs and spices for less sodium. In addition to protein, beans provide extra calcium and fiber to your child's diet. Children should have between 2 and 6 oz. of meat or beans per day, depending on age and gender.
Snacks
Children usually rush home from school looking for a good snack. Rather than reaching for cookies or chips, provide your child with a snack that is low in fat and high in protein and fiber. Examples include whole grain crackers with cheese; apple slices or celery sticks with peanut butter; low-fat yogurt with fresh or dried fruit and granola; trail mix made with nuts, cereal and dried fruit; or popcorn with Parmesan cheese.
Drinks and Meals
Water is the best option for fluid intake. If your child does not like water, try adding lemon, lime or cucumber for extra flavor. Choose low-fat or skim milk for calcium benefits without added fat or calories. If your child wants something sweet 100 percent juice is a good choice but has a lot of calories. Instead, mix half a cup of juice with half a cup of water. Make sure your child does not skip meals to prevent them from overeating at the next meal. Breakfast is the most important meal because it provides nutrients and energy for the day.
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