Dieting can seem like a laborious chore, especially with children who are used to eating whatever they want. However, it is worth some time and creative effort to teach children how to enjoy and maintain a healthy diet. In 2010, the American Heart Association stated that one-third of American children are overweight or obese. When prepared right, low-fat and low-calorie, healthy foods can be just as tasty or even tastier than unhealthy foods. A healthy diet can prevent common weight-related illnesses like diabetes, cancer and heart disease.
Step 1
Get your kids excited about dieting. Cook delicious meals that are filling and nutritious. An example of this type of meal is whole-grain pizza with low-fat cheese. Iowa State University explains that complex carbohydrates are helpful for dieters because they satisfy hunger for a longer time with fewer calories than refined or simple carbohydrates. Cover the pizza mostly with a variety of vegetables that your kids enjoy. Avoid meat unless it is organic and lean. Prepare it as close to what they normally eat as possible. If they like thin crust, they can have more of it, if they like thick crust, serve them a smaller amount and supplement the rest of their meal with a large salad. Make cooking entertaining and have them prepare the pizza with you, while you teach the health benefits of eating each vegetable.
Step 2
Celebrate the results of dieting and weight loss. Make a chart to post on your kitchen wall of your kids' target calorie intake per meal. Have them write on it what they eat for each meal. Show them where to find the calorie amount on a food's nutrition label and help them calculate how many calories they are eating per serving. Offer them a reward when they reach their caloric weekly goal. After a while of eating healthily, your child's body will start to crave healthier options, because his cells are being redefined.
Step 3
Make dieting a sign of achieving maturity. Children are attracted to the idea of being a "big boy" or "big girl". Offer your child extra privileges once she is able to maintain a regular diet on her own. If you have more than one child, you can promote dieting by having her teach her sibling as a mature girl would.
Tips and Warnings
- Give your kids a children's whole-food multivitamin each day.
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