If your child is overweight there is no better time than now to start revamping your family's lifestyle. One third of American children are overweight or obese, according to Kid's Health. Childhood obesity heightens the risk of both emotional and physical health issues, reports the American Academy of Child & Adolescent Psychiatry. Unfortunately, overweight children tend to become overweight adults, so your child bears greater risk for weight-related health problems as an adult. You can help redirect your child into a healthier lifestyle by making gradual changes in your child's and your family's daily dining and activity patterns.
Exercise and Activity
A sedentary life style contributes to obesity. Many children who are overweight spend too much time in front of the TV, at the computer or playing video games. Set limits on how much time your child can spend in front of a screen. Set rules that your child must engage in a variety of activities, including physical activity like playing outside or riding a bike, before she can watch TV. Set limits on passive play. Don't allow your child to spend the entire day at a screen or keyboard. Plan family activities that get everybody up an moving. Ride bikes, hike, play tennis, throw a Frisbee or do whatever everybody can enjoy, so long as it gets your family out being active.
Teach Your Child About Nutrition
Guided by taste buds alone, children are inclined to eat fatty, sweet and processed foods. Educate your child about the nutrition in various foods. Read nutrition labels aloud to alert your child to foods that are filled with empty calories -- calories that are not accompanied by nutrients. Learn about the nutrition in foods yourself and heighten your child's awareness of the vitamins, minerals and health benefits of various foods you serve.
Streamline Your Cupboards
Your child can't eat food that can't be found in your fridge or cupboards. Eliminate or replace foods from your grocery list that are high in fat or calories. Drop simple carbohydrates, such as processed flour, starches and sugars. Eliminate fast, snack, fatty, sweet and fried foods. Don't keep pastries or candy around the house. Replace white bread, white rice and processed tortillas with whole-grain products such as whole-grain bread, brown rice and whole-wheat tortillas or wraps. Replace whole-milk with skim-milk and full sugar soda with water or diet soda. Reserve ice cream for special occasions. Instead, keep low-fat yogurt and fruit on hand for snacks.
Slenderize Your Menus
You are in charge of menu planning, shopping and cooking, not your child, so you exert ultimate control over your daily meals. Prepare only healthy, nutritious, balanced meals. Serve lean meats like boneless, skinless chicken or turkey breast. Incorporate vegetables into main dishes by serving vegetable-laden chili, soups, stews, curries and stir-fries. Serve salads before the main course and include multi-colored vegetables at every meal as a side dish. Minimize your use of margarine, fat, butter, heavy oils, cream sauces and cheese.
Serve Smaller Portions
Many children and adults, too, for that matter, have distorted perceptions of how big a serving should be. Measure out portions according to recommended serving size.
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