The prevalence of overweight kids is on the rise at unbelievable rates!

This could be a beginning of a life time of gluttony or a beginning of a healthier lifestyle.

YOU CHOOSE !



If your child is overweight, at risk of becoming overweight or just being a child for that matter, check out the below information.

Overweight kids are at a much higher risk for future medical problems as well as social isolation now and in the future. Now is the time to make a change for the betterment of your kids and for your whole family.

I know that you do not want to see your child coming home from school in tears stating that classmates were making fun of him/her and that he/she doesn’t have any friends etc., believe me, it will break your heart! I know that kids can be cruel whether it is intentional or unintentional. I have seen it in my professional career as well as experienced it with my own child. In fact, recently my son, a teenager, gained over 30 pounds in a three month period due to side effects from a medication which included insatiable appetite and increased weight gain. He often came home telling me what all of his so called friends were saying — and it wasn’t too nice. His self esteem dropped as well as his grades which was just a beginning of what could have been a downward spiral. He still struggles, but a change in medication, increase in activity and a change in his diet has been helpful. Putting my son’s issues aside let me tell you that you do not want to have your child go through life being “fat”.

Obesity can increase cholesterol and triglyceride levels, impair glucose tolerance and increase blood pressure. Social isolation and poor peer interaction often seen with overweight kids can lead to the development of psychological disorders such as depression as well as eating disorders including anorexia nervosa and bulimia. Childhood obesity can be contributed to multiple factors including genetics, environment, hormones, activity level, energy balance and psychological and diet related influences.

Unsure whether your child is overweight? Check out your child's Body Mass Idex (BMI) using the Centers for Disease Control and Prevention (CDC) child and teen BMI calculator.

Promotion of healthy lifestyle behaviors which will help your kid(s) achieve and maintain an appropriate body weight. A well balanced diet, regular aerobic exercise and cognitive self-management techniques are all essential components for lasting results.

A family approach including parents, siblings and extended family is needed to support a child in an essential weight loss/weight maintenance program.

A physical activity program is just as important as eating healthy and is also an essential component of a weight management program. Active play and exercise can replace many hours of watching television, playing video games and using the computer. Types of activity will vary with the age of your kid(s) ranging from just plain old playing to organized sports and formal weight training in the teenage years.

A website called Workout From Home is a great resource that provides reliable youth fitness information to help you help your kids stay fit all year round. You'll find sensible advice, training guidelines, an exercise library and much more that you won't want to miss.

First, I always recommend discussing your child’s situation and your concerns with his or her doctor before making any stringent diet or exercise changes.

Begin by trying these suggestions….

• Watch portion sizes. Kids portions are not near as big as many people think. When eating out, split a meal between kids or save a portion for later. Most kids’ meals today are enough for two servings.
• Limit intake of fried, fatty foods as well as foods high in both fat and sugar such as cakes, pastries, potato chips and ice cream. Choose lower fat and lower sugar versions when possible.
• Bake, broil, roast or steam instead of frying unless using a non stick cooking spray. If using cooking oil, choose canola oil, corn, safflower, peanut or olive oil and use sparingly. It is best to limit the intake or avoid altogether coconut and palm oils or foods that are made with these oils.


• All foods in moderation. Anything in excess is never good.
• Do not use food as a reward. Instead use stickers, outings, fun activities and any other things that your child would enjoy that does not involve eating.
• Do not force or encourage a child to clean his /her plate. This will encourage overeating in the long run.
• Encourage your child to eat slowly to allow your child’s body time to realize when he/she is full.




• Use low fat milk and dairy products except with children under the age 2 years or unless recommended by the doctor otherwise.
• Encourage more fresh foods and less processed and convenience foods.
• Do not single out a child; make healthy eating and exercising a family affair. You won’t believe how good it will make you feel once you make it a routine.

• Limit intake of sweetened drinks, candy, desserts and other sugary foods.
• Select and prepare foods with less salt.
• Discourage grazing. (Snacking on foods and liquids all day long)
• Reduce frequency of eating out. Eating out can set you back a few hundred calories if healthy selections are not made and portion sizes are not limited.
• Eat scheduled meal and snacks so that your child does not become so hungry that he/she grabs the first thing in site which may not always be that healthy.
• Be a good role model. Keep the entire family involved. You cannot expect your child to eating healthier if you are observed eating unhealthy and not staying active. Remember that your child will want to do what you are doing and will think whatever you do is ok. If you’re eating donuts, you cannot expect your kid not to want to have one or two or three…
• Do not refer to it as a “diet”, but just a healthier way of eating.



• Make meal time, family time as much as possible.
• No nagging, no put downs etc. Use positive nutrition messages only!
• Prepare meals and snacks ahead of time. Planning ahead will help eating healthier much easier to do. Make meals and snacks simple.
• Reduce fat from margarine, butter, salad dressings, mayonnaise, oil etc. Choose low fat and low sugar options when available and consume in moderation.




• Encourage fresh fruits and vegetables, whole grain foods, lean meats and low fat dairy products.
• Encourage plenty of fluids mainly from milk and water. Fruit juice and milk should be limited as they still have calories too.

Healthy Recipe Substitutions

Nutrition Side Note: 8 ounces of Coca Cola Classic soft drink has approximately 97 calories which is equivalent to 5.8 teaspoons of sugar vs. 8 ounces Hawaiian Punch that has 120 calories and 7.2 teaspoons of sugar.

• Do not make any one food item forbidden as it will often backfire.
• Avoid letting your kid(s)eat in front of the television or in front of the computer as a kid will often not realize how much he/or she is really eating.
• Encourage active play. Try dancing to music or with kids shows, walking, biking, swimming, shooting hoops, jump roping, roller skating, hopscotch, bowling, frisbee, softball and anything else that keeps your child and you on the move. Focus on fun and not skill and kids will most likely want to participate.
• Decrease time spent watching television, playing video games, playing games on the computer and more time moving.

Healthy eating and physical activity do not become habits overnight. It takes time and effort to make them routine so do not give up. Begin by taking small steps one at a time to reach your goals.

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