Obesity is a growing problem among both adults and children in the United States, but the two populations often require different courses of action. While adults may find success with fad diets and severe calorie cutbacks, dieting isn't appropriate for kids unless supervised by a health professional. Instead, weight loss plans for children should focus on exchanging empty sources of calories for a variety of nutrient-rich foods.
A Healthy Diet
Variety is key when it comes to feeding children, whether they're overweight or not. Kids who need to lose weight should have access to many different foods from each food group, since this will help ensure they're getting the many nutrients their bodies need to grow healthy and strong. A diverse diet also gives children exposure to different flavors and keeps them from getting bored with the same few meals day after day. Make sure your child's diet includes plenty of fruits and vegetables; whole grains like brown rice, oatmeal, whole-grain bread and whole-wheat pasta; lean sources of protein like seafood, white-meat poultry, lean cuts of beef, beans and eggs; and low-fat dairy products like milk, cheese, yogurt and cottage cheese. Even overweight kids need small amounts of heart-healthy unsaturated fats; just offer them in moderation and choose food sources like olive oil, nuts, peanut butter, fatty fish and avocados.
Diet vs. Fresh Foods
Diet food is popular among adults, but it has little to offer to kids who need to lose weight. Packaged and processed diet foods tend to be high in preservatives and sodium but very low in the nutrients that help satisfy an appetite and aid in proper development. Not only that, but existing solely on diet food denies your children the opportunity to learn how to select and prepare real foods, which will be an essential skill when they reach adulthood and begin making their own eating decisions. The vast majority of an overweight child's diet should consist of fresh foods, which offer essential nutrients and varied flavors that make healthy food more appealing.
Make Healthy Food Fun
Healthy eating is simple in theory, but putting it into practice can be a challenge when your kids are used to eating unhealthy amounts of junk food. Start by letting your children help you make grocery lists and select nutritious foods at the supermarket; having the freedom to choose from anything in the produce section is a lot more appealing to kids than being forced to eat broccoli. Get them involved in the cooking process as well, by having them pick healthy recipes from a cookbook or cooking website, then get them in the kitchen with you to measure, stir and even chop ingredients if they're old enough. Make healthy meals more appealing by introducing new foods frequently, and using familiar foods in new and exciting ways. Experiment with different herbs and spices, and try various types of world cuisine to show your kids how delicious healthy eating can be.
Save Room for Treats
While healthy foods should be the mainstays of an overweight child's diet, don't create "forbidden" foods by eliminating treats entirely. Eating cookies around the holidays, pizza at birthday parties, candy on Halloween and potato chips during a special football game shows your child that it's fine to enjoy your favorite foods as long as it's done in moderation. Just don't use junk food or dessert as a reward for healthy eating, since this teaches kids that junk food is more valuable than healthy food.
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