10 Factors that can contribute

           To a child’s weight problem

 

1.        Not eating the number of servings of fruits and vegetables that is recommended for his/her age.

 

2.        Eating daily desserts.

 

3.        Drinking more than 6 ounces of fruit juice daily, or drinking ANY fruit drinks, regular soda, or sports        drinks

 

4.        Drinking whole or 2% milk versus skim (or 1%), and drinking more than 24 ounces of any milk in a        day.

 

5.          Eating more than two small cookies or a small bag of chips daily.

 

6.        Eating more than one fast food, take-out, or restaurant meal every three days.

 

7.        Eating more than one deep fried entrée (chicken, fish) or vegetable (French fries) every three days.

 

8.        Eating only white bread, rather than mostly whole wheat/whole grain, if he/she is older than three        years.

 

9.        Eating candy more than once per week.

 

10.        Regularly eating more than three meals and two snacks daily if he/she is older than eighteen months.

 

           Focus on food choices.  Keep unhealthy foods out of the house.  Substitute items that provide more nutrition and your child will feel full and satisfied.  Increase fiber intake through whole grains (bread, pasta, cereal). Avoid regular sodas, sports drinks, and flavored milk to save unnecessary calories.  Limit eating out. Encourage physical activity.  Give a daily multivitamin/mineral supplement to ensure adequate nutrition.  Teach children the value of healthy foods and what that means for their bodies long-term (avoidance of disease, better energy, etc.)  Don’t talk about weight specifically. Watch for hidden fats (partially hydrogenated oils)  in pre-packaged foods.

 

Get a few healthy cookbooks, or find recipes on the internet,

and let your children help in the kitchen!