Ban habits that lead to overeating. Make kids use a plate and eat at the table.
Make sure kids exercise. They need an hour a day, all or most days. Sports teams are 1 option. But so is outdoor play such as running around, jumping rope, and bike riding.
Control food portions. Don't let kids overeat. Switch to smaller plates to encourage smaller portions.
Read the Nutrition Facts label on foods . You can use the information to plan meals with more fiber and less added sugar. It can also help with portion sizes.
Delay seconds at mealtime. Wait 15 to 20 minutes before you offer seconds.
Don't buy junk food. Offer low-calorie snacks such as carrots, celery, Italian ices, low-fat cheese, or fresh fruit.
Limit or get rid of soda and other sweetened drinks. These have a lot of calories with little nutritional value. Serve low-fat dairy products.
Cut back on screen time. Limit the time your child spends on their phone or computer, playing video games, and watching TV. Two hours a day or less is all that's recommended.
Set a good example. It's important for you to eat a healthy diet and exercise, too.
If you have questions about your child's nutritional needs, talk with your child's healthcare provider. Using the above recommendations will reduce your child's risks of developing diabetes as well as several other conditions linked to weight gain, including asthma and heart disease.
Online Source:American Academy of Pediatrics. Childhood Nutrition
Date Last Reviewed: 2/1/2021
Date Last Modified: 2/24/2021
Date Posted: 8/15/2023