The percentage of overweight children in the United States is growing at an alarming rate, according to Kids Health. Being overweight places your child at risk for things like type 2 diabetes, low self-esteem and sleep disorders. It is important not to place your child on a restrictive diet unless his doctor recommends it, because he needs food and calories to grow and learn. Instead, you can involve the whole family in healthy eating habits every day.
Meals
According to Weight-Control Information Network, skipping breakfast can make your child feel tired and hungry, and may make her look for less healthy foods later in the day. Be sure your child eats a balanced breakfast every morning, such as fortified cereal or oatmeal and fresh fruit. Keep healthy foods on hand for lunch and dinner, including lean meats, frozen vegetables and whole grain pasta. Reduce eating out in restaurants or fast food places, where meals are typically high in calories and fat.
Snacks and Beverages
You can help your child lose weight by offering only healthy snack options. Keep fresh, frozen, canned or dried fruit on hand for snacking or to toss in a fruit smoothie. Baby carrot sticks and celery are also healthy snack options, in addition to low-fat yogurt. Instead of soft drinks or fruit juice, which are typically high in sugar, encourage him to drink low-fat milk and water.
Foods to Avoid
Avoiding unhealthy foods is an important part of a healthy eating plan. Chips, cookies and candy are high in calories and fat and should only be enjoyed in moderation. If they are a regular part of your child's diet, it can be difficult for her to lose weight .
Considerations
Keep in mind that your child may need to be served a food 10 times before eating it, so don't be discouraged if he does not show interest in healthy foods right away. In addition to a healthy eating plan, encourage your child to participate in physical activity. If your child is unable to reach a healthy weight after practicing healthy eating habits and increasing physical activity, talk to his doctor about other options.
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