It is important to consume less food, drinks, and snacks
high in calories, fat, sugar, and salt. In addition, you can make your child
eat healthier by offering the following options more often:
Fruits, vegetables and whole grains like brown rice
Lean meats (low fat), chicken and other poultry, shellfish,
beans and peas (peas or peas), soy products and eggs, instead of high-fat meat
Nonfat or low-fat (milk) milk and milk products or milk
substitutes, such as soy drinks with calcium and vitamin D added, instead of
whole milk or cream
Smoothies (cold smoothie of fresh fruits or vegetables and
yogurt) of fruits and vegetables made with low-fat or low-fat yogurt instead of
milkshakes or ice cream
Water, nonfat or low-fat milk, instead of soda and other
drinks with added sugar
You can also help your child eat better by following the
following tips:
A meal or snack. Start with smaller amounts of food and let
your child ask for more if he is still hungry. If your child wants food or
drinks from a package, container or can, read the nutrition facts label to see
how much is equal to one serving. Make sure your child's portion is equal to
the portion size that appears on the label. This way you can avoid extra calories,
fats, and sugars.
Put healthy foods and drinks where they are easily seen and
keep foods and drinks with many calories out of sight, or better not buy them.
When you go to a fast-food restaurant, encourage your child
to choose healthier options, such as sliced fruits instead of french fries.
Also, offer your child different foods, such as hummus with vegetables.
Try to sit at the family table for meals as often as you
can, and try not to eat in a hurry or on the way to somewhere.
Do not allow them to eat in front of the television,
computer or any other electronic device.
To help your child have a healthy attitude towards food:
Don't make your child finish everything on his plate.
Do not offer foods that your child likes as prizes when
trying to encourage him to practice healthy habits. Promising your child a
delicious dessert if he eats his vegetables, sends him.
Ideas for healthy snacks
Popcorn popped with hot, butter-free air
Fresh, frozen or canned fruit in natural juices, either
alone or with low-fat or low-fat yogurt
Fresh vegetables, such as carrots, cucumbers, zucchini or
cherry tomatoes
Whole grain and low-sugar cereal with fat-free or low-fat
milk, or with a milk substitute with added calcium.
Children need about 60 minutes of physical activity a day,
but it doesn't have to be all at once. Doing short periods of 10 or even 5
minutes of exercise several times a day gives the same results. If your child
is not used to exercise, encourage him to start small until he reaches 60
minutes a day.
To encourage your child to exercise every day:
Let your child choose an activity that he likes to do on a
regular basis, such as climbing children's games in the park or being part of a
sports team or taking dance classes.
Help your child find simple and fun activities you can do at
home or on your own, such as playing stain, jumping rope, playing catching the
ball, playing basketball, or riding a bicycle (wearing a helmet).
Limit time in front of the computer, television, cell phone
and other similar devices to 2 hours a day.
Let your child and other family members plan outings that
are active, such as a walk or excursion to a favorite place.
Where can I ask for help?
If you have tried to change your family's food, drinks,
physical activity, and sleeping habits, and if your child has not reached a
healthy weight, ask your child's doctor about other options. You may be able to
recommend a plan for healthy eating and physical activity, or you can refer
your child to a specialist, registered dietitian or a weight management
program. Your hospital, community health clinic or local health department may
also offer weight management programs for children and adolescents or
information on how you can join one.
What should I look for in a weight control program?
When choosing a weight control program for your child, look
for a program that:
Include different health care providers on staff, such as
doctors, psychologists, and registered dietitians.
Keep track of your child's weight, growth and health before
he enrolls and throughout the program.
Suits the age and specific skills of your child.
Programs for elementary school children should be different from those for
teenagers.
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