An ever-growing portion of American children are becoming overweight or obese. An estimated one of three American children is overweight. Teens who are overweight are likely to carry the lifestyle choices that made them overweight into adulthood and are at greater risk for weight-related health problems such as heart disease. Helping your teen establish healthy patterns now can enhance his present and future health.
Set Goals
Talk with your teen about your concerns regarding her health and with your teen's doctor to review her current health status and establish appropriate weight loss goals. The National Institutes of Health recommends limiting weight loss to no more than 1 or 2 lb. per week. Forge an alliance with your child to create a healthier lifestyle for her and the entire family. Focus on how you want to establish balanced, nutritional meals for everyone in the family. Set a goal to have all family members who carry extra weight to reduce empty calories -- foods that have calories but provide little nutrition.
Clear the Cupboards
Remove high-calorie snacks and foods from your shopping list, fridge and cupboards. Eliminate cookies, potato chips, ice cream, candy, sweets and bakery items. Don't have sugar-sweetened soda around the house, and remove fried foods from your menu plans.
Replace Starchy and Fatty Foods
Milk and dairy provide protein, calcium and other important nutrients. Keep the nutrition but lose the fat by replacing whole or reduced-fat milk with skim milk. Stock your fridge with low-fat yogurt rather than keeping ice cream on hand. Substitute lean meats such as skinless turkey or chicken breast for fatty meats. Eliminate fast and fried foods from your menu planner. Replace white bread and white rice with whole wheat bread and brown rice. Whole grain products provide more fiber, stabilize blood sugar and reduce hunger pangs. Eliminate butter and cream sauces from your meal plans. Instead, use tomato sauces, lemon-garlic, spices or low-sodium broths.
Reduce Portion Sizes
Americans' perception of how big a portion should be has steadily grown over recent decades. Americans now eat 600 calories more each day than they did 40 years ago, according to U.S. News and World Report, and portion sizes have increased substantially, thanks in no small part to super-sized serving sizes in fast food restaurants. Start measuring serving sizes at home. Use portions recommended for weight loss.
Vegetablize Your Table
Low in calories and fat, vegetables and fruits are packed with vitamins, minerals, phytonutrients and fiber, so they are nourishing as well as filling. Incorporate fruits and vegetables into family meal plans. Fill a third to half of your family's plates with vegetables. Make main dishes that feature or at least include vegetables, such as soups, stews, curries and stir fries. Include salads routinely at meals and add raw vegetables such as lettuce, cucumber and green peppers to sandwiches to add low-calorie bulk and nutrition.
Encourage More Physical Activity
A sedentary lifestyle promotes weight gain and obesity. Encourage your child to participate in sports, clubs and physical activities that will burn calories and enhance his metabolism.
Meal Plans
The amount of food that is appropriate for your teen each day and at each meal depends on your teen's height, age, weight, sex and activity level. Include food from each of the food groups at each meal. You can get specific recommendations for your teen from the United States Department of Agriculture website, MyPyramid.gov. This site provides specific amounts of grains, vegetables, fruits, milk and meat and beans to give your teen each day to maintain his weight. To identify serving amounts to assist in your teen's weight loss, specify a weight that is a pound or two lighter than his current weight. The online calculator will generate daily serving sizes that will support steady but modest weight loss.
Member Comments