Diet for Overweight Kids

With the percentage of overweight kids in the United States steadily on the rise, how can parents change the diet for overweight kids in ways not only to lose weight, but also to equip them with lifestyle changes that make a difference for the rest of their life? If you are looking for ways to help children with obesity, a major step is teaching them the difference between real hunger and eating for other reasons, such as boredom.

Health Effects of Diet for Overweight Kids

Just like overweight adults, overweight kids gain excess weight over time by consuming more calories than they expend. Counting calories is not necessary for healthy children, and it is not necessary to make it a focal point for overweight kids. However, developing an understanding of energy needs helps with keeping food choices in perspective. With the over-abundance of fast food, unhealthy snack choices, and super-sized servings, it’s easy to fall into the trap of eating not what is needed, but what is desired. Unfortunately, this trend to consume more calories, more fat, and more simple carbohydates can lead to long-term adverse health effects in children. These harmful health effects include chronic conditions such as type 2 diabetes, asthma, orthopedic complications, hypertension, and the stigma of poor self image from teasing and name calling.

Healthy Choices Challenge

Making changes in the diet for overweight kids involves more than a list of dos and don’ts. It’s a process of educating children about right choices and becoming more active. Training a child how to eat and exercise in order to burn calories not only helps them shed the pounds, but also provides them with better overall health now and in the future.

As a parent, you can lead by setting a good example. Try to resist purchasing high-fat and sugar-laden foods. Most often, if the unhealthy foods aren’t a choice, there is less of a chance they will be eaten, or even desired. Children learn from their environment. If you sit down and eat half a bag of chips for a snack, they will want to do the same. However, if you make an apple your choice, over time their food preferences will mirror your healthy habits.

Scheduling family meals is important. It is a beneficial time for everyone to sit around the table and engage in conversation. Studies have shown that families that eat together are less likely to have food and weight issues. Preparing a practical amount of food for everyone to eat a proper serving size is important as well. As often as possible, it is best to avoid second and third helpings. Exceptions include stocking up on vegetables when more volume of food is requested. If excess food is not available, they won’t eat it. This tactic also eliminates battles over food and feelings of denial. Books like Trim Kids offer guidelines for parents to get on the right track.

Diet Education for Overweight Kids

Restricting what foods your child eats can make him or her feel as if they are being punished. Instead of telling them what they cannot eat, sit down and discuss with them specific ways to make better choices in their daily intake. You can help combat the barrage of fast food commercials with information on not only what foods to eat, but also how much is appropriate for your child’s age or height. Educational games can be found online to help reinforce the benefits of eating healthy.

When your child requests a snack, ask if they’ve eaten their three to five servings of fruit for the day. Asking them this question will help them become aware of their overall daily food choices. You can make this more fun by having them choose five different colored fruits. Other options include canned fruits in natural juices. It is advisable to keep processed snacks to 100 calories or less. Eating 5 to 9 servings of fruits and vegetables a day provides rich sources of vitamin C, vitamin A, fiber and other nutrients. Whole grain food products rather than white flour snacks, breads, and cereals also provide dietary fiber beneficial for satiety and overall good health .

Water is another key in the diet for overweight kids. Eliminate sweetened drinks or soda and establish a routine of drinking water between and meals.

Is Your Child Overweight?

It’s easy for a parent to justify their child’s weight as baby fat or something they will outgrow. But this attitude can hurt an overweight child in the long run. Instead, use the Body Mass Index (BMI) to determine whether or not your child is overweight. Body Mass Index uses a child's height and weight to estimate how much body they carry. This is a tool doctors use to determine whether or not your child’s weight is appropriate for their height and age.

Physical activity combined with healthy food choices helps your child reach a healthy weight, and making these kinds of changes in the diet for overweight kids will also maintain a healthier weight into adult life.

Diet for Overweight Kids

Overweight children need help to prevent harmful eating habits from ruining their health. Children need exercise and wholesome food choices. Each child has unique nutritional needs. The goal is to find the energy balance of calories in and calories burned by making smarter food choices and becoming more active.