If your child is overweight, everyone in the family should make changes in their diet and exercise habits. This way, your child won't feel deprived at mealtimes. By changing your child's relationship to eating and exercise, you will help her develop healthy habits before she enters adulthood. Talk to your child's doctor before making changes in her eating and exercise habits.
Play Outside
If your child is more apt to play video games than go outside, suggest that he spend his after-school hours playing outside with his friends. Register your child for basketball, tennis, swimming, volleyball or another sport he enjoys so he can stay active regularly after school. While participating in sports, your child will make friends and develop teamwork skills. Even if your child doesn't enjoy sports, playing a game of hopscotch or tag in the backyard will help keep him active.
Eat Meals at Home
Cook at home as much as possible. If your child regularly eats fast food, fried foods and prepackaged convenience foods, she may be consuming more calories and saturated fat than she needs to stay healthy. Control the ingredients your child eats by preparing the meals yourself. Eat as many meals as you can around the table and offer a bag lunch instead of giving your child money to buy food at the cafeteria. If she turns her nose up at your creations, teach her to cook with you so she has a say in the healthy foods she is eating.
Eat Smaller Portions
By serving up smaller portions at the dinner table, you will reduce the number of calories everyone in your household consumes. If your child is used to eating second helpings of dinner, stick with a one-helping policy. If your child is still hungry, offer an extra portion of salad and other vegetables, but cook only enough meat to feed everyone at the table one portion. Instead of gobbling your food, lead your child by example. Savor each bite so you are fully satisfied after your dinner and stop eating when you are full.
Snack on Healthy Foods
Stock the fridge with as many healthy foods as you can. When your child feels hungry between meals, give her an option of a few healthy snack options like yogurt, carrot and celery sticks, and whole-wheat crackers with a small amount of peanut butter spread on top. Instead of reaching for cookies, chips or candy, your child will be more likely to reach for healthy foods if they don't involve preparation. Slice berries, fruits and vegetables so your child can grab them on the go.
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