Parents often ask me how they can help a child who is overweight. If you have had to address this issue with your child, you know it can be a difficult and emotional discussion. It is however extremely important to talk about maintaining a healthy weight because being overweight is not just a matter of size and shape – unhealthy weight gain can lead to Type 2 Diabetes, as well as other chronic diseases such as heart disease, hypertension and certain cancers.

It’s best to make changes in your family lifestyle that everyone can stick with for the long-term. I’ve provided some strategies below to get you started. Get the family involved and dedicate yourselves to a healthier 2010!

Changes to help maintain a healthy weight:

  1. Reduce serving sizes. Many kids and adults have “portion distortion” and consume too many calories simply by not identifying proper portion sizes. Check the nutritional panel of foods to determine appropriate serving sizes – the bowl of cereal being poured may actually be 2 to 3 servings!
  2. Don’t use food as a reward. Using candy or food as a reward reaches beyond the short-term benefits of good behavior. This practice encourages overeating of foods high in sugar and fat; teaches children to eat when they’re not hungry; teaches children to reward themselves with food; and undermines healthy habits.
  3. Provide healthy snack choices. Parents need to be in charge of providing healthy snacks that children can choose from. Fresh fruit, frozen fruit popsicles, low fat vanilla yogurt with fruit, salsa with baked chips, veggies with light ranch dip, etc. Keep the cookies, chips and high fat ice cream out of the house to prevent whining for these items.
  4. Choose to move. Total screen time should be limited to no more than 2 hours per day. This means computer, TV, and video games. Children should be active at least an hour a day. Playing in the snow is fun!
  5. Decrease the fat in dairy products. Children need 3 servings of dairy products a day but opt for low fat or fat free choices. Two percent fat cheese tastes just like regular cheese and low fat yogurt, cottage cheese and milk can all add up to hundreds of calories decreased during the week.
  6. Restrict snack times. Again, parents need to take charge here. Offer healthy foods for a snack and the child can decide to accept it or not. Eliminate rummaging through the cupboard and fridge when bored.
  7. Center meals and snacks on nutrient-rich foods. Disease-fighting foods are those that are full of nutrients for the calories they provide. Load your shopping cart with fruits and vegetables (frozen, canned, fresh, dried and some 100% juice); whole grains (bread, cereals, pasta, English muffins, crackers, etc.); Low fat dairy products; Lean meats, poultry, fish, eggs and beans. Go to www.nutrientrichfoods.org for recipes and meal planning ideas.

Have a Happy, Healthy New Year!