Guide To Helping Overweight Children Eat Healthier Foods

It is important that your child does not feel singled out from the family’s routine. It is also important to take steps as a family to improve eating habits and exercise.

 

A balanced healthy meal starts with eating healthy foods from the five different food groups. The USDA has created the My Plate that divides food into groups and helps the family learn about healthy foods and how to create a balanced diet with foods from all the food groups.

 

Healthy eating is something that the whole family can benefit from.

 

 

 

 

• Teach your child about nutrition, the earlier the better.
• Clean out the cupboards and throw out the empty calorie foods or put them away where they are not visible. This helps limit temptation.
• Eat meals together as a family whenever possible.
• Your child can be influenced by your eating habits. By eating a healthy diet yourself, you are encouraging positive behavior in your child and helping your child to keep a healthy weight. 
• When buying groceries, choose fresh foods especially fruits and vegetables. Convenience foods, such as pre-made meals, cookies, and crackers are often high in sugar, sodium, and fat
• Limit the number of times you eat out at restaurants. Many of the menu choices are high in fat, sodium, and calories.
• Watch portion sizes, teach children to start with a smaller portion, they can have seconds if they are still hungry.
• Be aware of the appropriate amount of food your child needs now and how the guidelines change as your child grows older.
• Limit “empty calorie” foods to once in a while, instead of every day.
• Ensure that breakfast is part of your family’s daily routine.
• Try to serve at least five servings of fruits and non-starchy vegetables each day.
• Have healthy snacks like fruit, low-fat cheese and whole grain crackers available during snack time.
• Limit sweetened beverages, including those containing fruit juice.
• Encourage plenty of water.
• Avoid watching television while eating. Get more tips on how to avoid minimize screen time.