If your child's doctor has suggested that he lose weight, don't buy a bunch of diet books and force him to eat only salad. Restrictive diets may feel like cruel and unusual punishment to kids, especially if they're not sure why their favorite foods are being taken away. Instead, serve a variety of healthy foods in moderation that your child enjoys, and encourage your child to get active. Talk to your child's doctor before making changes in his diet plan.
Why Adult Plans Don't Work
Although you may be tempted to put your child on a diet plan that worked for you in the past, fad diets that involve eating limited portions of certain foods for several weeks in order to jump start weight loss are unsustainable. Additionally, they do not provide the essential vitamins and nutrients that children need to grow healthy and strong. Instead, teach your child the difference between healthy and unhealthy foods, and show her how to eat in moderation is far more effective -- this way, she'll lose weight for life, not just for a few weeks.
A Balanced Diet
The amount of healthy food your child needs to maintain a healthy weight depends on her age and height, as well as his pediatrician's dietary recommendations. Kids ages 4 to 8 need 1,200 to 2,000 calories per day, with 45 to 65 percent of the calories from carbohydrates, 10 to 30 percent from protein and 25 to 35 percent from fat. Kids ages 9 to 13 need 1,600 to 2,600 calories per day, with 10 to 30 percent of the calories from protein, 45 to 65 percent from carbohydrates and 25 to 35 percent from fat.
Family Changes
Don't expect your child to be a good sport and eat healthy foods while the rest of your family eats her favorite junk foods. If your child needs to lose weight, the change must be made in the entire household. Eliminate junk food and processed foods from the cupboard and opt for single-ingredient items instead, like fresh fruits and vegetables; whole grains, like oatmeal, brown rice and whole-wheat pasta; and lean protein, like chicken, fish and tofu. As your family makes these changes, your child will begin to lose weight.
Involving Your Child
Bring your child along with you to the grocery store and encourage him to choose healthy foods he likes to eat. As long as they're healthy, allow your child to pick foods that he might like to cook and try. Your child may be more apt to eat veggies if they're brightly colored, like bell peppers, fresh beets, carrots and zucchini. Show him how to make meals healthier by using low-fat milk instead of whole milk and olive oil instead of butter when cooking. Not only will your child lose weight by eating the new recipes, but he may be more apt to try new foods if he helped you make them.
Incorporate Physical Activity
Making changes in your child's diet may help her lose weight, but she'll lose it more quickly if she's physically active every day. Exercise doesn't have to be boring, like running laps or walking on the treadmill. Instead, make exercise a fun activity. Encourage your child to play tag or a game of hopscotch with you before dinner. She may become so engrossed in the game, she'll barely realize she's exercising. Once exercising becomes a regular part of her day, she'll lose weight at a quicker pace.
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