Diets for Overweight Children

You don't have to look at statistics to be aware of the number of obese children there are today. You just have to look at kids walking down the street. According to the Centers for Disease Control and Prevention, obesity in school-age kids doubled between 2006 and 2009. Fast food habits, lack of activity and heredity are among the main reasons for child obesity. Overweight adolescents have a 70 percent chance of becoming overweight adults.

Causes

• We live in a world of fast food and fast-paced lives. Parents and kids are very busy, and family dinners are often a rare occurrence. It takes time and effort to provide nutritious meals for children. Kids spend many hours on the computer and watching TV, often starting at a young age. Going outside to play can take some encouragement from parents. Take-out meals and prepackaged dinners are often a way of life for a busy family.

Prevention

• The food decisions start at the grocery store. Take your kids along when you can, and give them some choices from your prechosen selections. When your kids are very young they can only eat what you serve. Load up your home with fresh fruit, whole grain crackers, popcorn, and chips and salsa. Buy vegetables they like, such as carrots or peppers. Select nonsugar cereals, whole grain bread and lean cuts of meat. If you have these healthy food selections around the house, your kids will often continue to eat and enjoy them.

Breakfast

• Get your child up early enough to have a nutritious breakfast, as it is the most important meal of the day. A bowl of cereal with berries and nonfat milk is a healthy breakfast choice, while scrambled eggs with whole grain toast is another. Make sure to have all nonfat dairy products in the house. If your kids are in too big of a hurry to eat at home, make them a smoothie to go with nonfat yogurt, fresh fruit and protein powder. They can drink it on their way to school.

Dinner

• If you all gather for dinner you can prepare a healthy meal. Include a salad, vegetables and a whole grain starch such as brown rice or pasta. Low-fat meats such as chicken and turkey breasts are tasty and most kids like them. Put small portions on the plate. Don't make them join the "clean plate club," and if they don't like something you have served, encourage them to try it. Suggest a walk after dinner, if it is practical, as it is a great way to work off some of those calories.

Food Issues

• If your child is overweight, chances are he may be getting picked on at school, which in turn encourages him to turn to food for reinforcement. As children get older and eat more away from home, much of your control over food will disappear. Kids learn more by what they see than what they hear, so set your best example by having good eating habits. Nagging about healthy eating, and denying occasional favorite snacks and treats, will just encourage them to get these foods when away from home.