Part 2: Battle Childhood Obesity as a Family

Last week we discussed the basics of childhood weight problems and focused on the importance of taking a family approach to change. This week, I’ll provide some eating and lifestyle tips to help your overweight child learn healthier eating behaviors while maintaining a healthy relationship with food.

Most children should not be placed on a highly restrictive diet. For lifelong weight control and a healthy body image, food must be viewed as more than an entity to limit. Emotional ties to food are strong, and many of these have their roots in childhood. Consequently, children should be taught that the right foods will make us feel good and healthy, but eating less-healthy foods once in while does not make you a “bad” person. Helping an overweight child involves focusing on three things: what he eats, how much he eats, and his feelings and behaviors regarding food. 

While no foods should be completely off limits, a sensible, healthy eating plan highlights foods that have moderate amounts of fat, sugar, and sodium. Include a variety of foods, especially whole grains, fresh vegetables and fruits.

Here are some general guidelines to follow:

• Choose lean cuts of meat.

• Prepare foods in ways that don’t add fat—bake, roast, poach, or grill.

• Avoid fried foods, heavy cream sauces, and excess butter.

• Use low or non-fat dairy products and cheeses (except for kids younger than two years).

• Combine “healthier” foods with favorite foods: mix bran cereal with the “fun” cereal your kids are used to.

• Drink water instead of soda or fruit drinks.

• Don’t leave the house without breakfast. Keep it simple: a bowl of cereal with low-fat milk and a piece of fresh fruit, or peanut butter on whole-wheat toast will do perfectly.

• Eat meals together so you can be a role model. Make meals a pleasant time to discuss your day, not a time for lecturing.

• Eliminate distractions: don’t eat in front of the television.

• Stock your kitchen with healthy lunch and snack foods (cut up veggies, low-fat cheese, popcorn, fruit, etc.), and store the cookies out of sight.

• Rethink the way you eat and shop. Have vegetables, beans, or whole-grains as the focus of your meal, with meat as a side dish.

• Serve healthy snacks and have smaller meals.

• Involve the kids in planning, shopping, and preparing healthy meals, snacks, and school lunches.

• Don’t use food as punishment or reward.

• Help your child consider healthy choices in places he eats, such as the school cafeteria or restaurants.

• Practice portion control when eating out: Choose smaller sizes, share, or set aside half of a restaurant dinner for lunch the next day.

• Don’t overly restrict sweets or treats—try using the terms “everyday” and “sometimes” foods.

• Because both adults and children often eat for reasons that have nothing to do with appetite (such as boredom, frustration, sleepiness, or anger), help your kids recognize why they eat, and suggest alternatives to automatically reaching for a snack if they are not truly hungry.

• It takes about 20 minutes after you start eating before you realize that you are getting full: Remind your child to eat slowly.

Making small, progressive modifications in behavior is the best strategy to employ to achieve permanent change. Focusing on a healthy diet and increased physical activity, while putting less emphasis on the need to restrict certain foods, will go a long way in bringing about positive changes.