As cute as your child's chubby cheeks can be, you may no longer be looking at baby fat. Young children can gain unhealthy levels of fat by eating more calories than they burn off. Children with weight problems are at risk of being teased, more likely to have low self-esteem, depression and health issues such as high cholesterol and diabetes. Fortunately, improving your entire family's eating and exercising habits will set your young child on a healthier life path.
Step 1
Set weight goals with your child's pediatrician. If your child is under age 7 and has no other health issues, the doctor may recommend that you simply maintain your child's current weight as she grows into it. However, you may need to take a more dramatic step and shoot for a loss of ½ to 1 lb. per week if your young child is obese or has weight-related health problems, notes the Mayo Clinic.
Step 2
Write down a list of healthy family goals. Each goal should be measurable and realistic. For example, you could set a goal to include at least one vegetable in every meal and eventually cut down to one special dessert evening per week. Begin with small goals so everyone can easily adapt.
Step 3
Shop for nutritious snacks with your child. Allow her to choose favorite fresh fruits and vegetables. Also encourage a nutritious sweet treat, such as dried apricots. You may also appeal to her taste buds by buying a small amount of flavored yogurt to put on a fruit salad or some peanut butter and raisins for celery.
Step 4
Serve nutritious meals, beginning with breakfast. Eating breakfast each morning will give your child early morning energy and may reduce his risk of looking for unhealthy snacks later in the day. Also be aware of what your child eats in school -- if most school-sponsored "hot lunches" are fatty and don't include many fruits and vegetables, you're better off packing your child a healthy lunch. Dinner should also be nutritious, so leave fast food for special occasions only. Healthy meals should be low in saturated fat and include whole grains, low-fat protein and at least one fruit and vegetable.
Step 5
Develop a nightly routine, such as eating together at the table with the television off, recommends the American Academy of Child and Adolescent Psychiatry. Eating with family every night can help your young child learn to appreciate new foods and gives you a chance to control portion sizes.
Step 6
Limit television to two hours per day and get active together. Your young child needs about 60 minutes of exercise per day, but it can be split into 10-minute bursts if he doesn't have the chance to spend a full hour at the park. One way to encourage physical activity is to join your child in exercising. Wash the car together, reward good behavior with trips to the local skating rink and take family biking or hiking trips. Also invest in active toys such as jump ropes, dance-oriented video games and basketballs, to encourage active play.
Things You'll Need
- Pen
- Notebook
- Fruits
- Vegetables
- Whole grains
- Low-fat proteins
- Active toys
Member Comments