| 1. Have your child examined by a pediatrician to | | | | in fat and sugar than fast food meals. Use the |
| rule out any medical causes for the excess | | | | crock-pot or frozen, partially prepared meals |
| weight, and determine if your child can safely | | | | instead. Include a salad with dinner every day. |
| participate in vigorous physical activities. | | | | Drink low-fat milk or water instead of soda. |
| 2. Sit down with your whole family and talk about | | | | 5. Try to avoid having your child come home to |
| ways to become healthier in the new year. Be | | | | an empty house every day after school. If you |
| sure that you don't single out the overweight child | | | | can't afford to pay for babysitting, check into |
| as the reason for the changes, but strive to | | | | after-school programs at the Boys & Girls Club, |
| make everyone feel and look better through | | | | or trade babysitting services with a friend or |
| improved diet and exercise (parents too!) | | | | neighbor. Overweight children are often teased or |
| 3. Go through the pantry and refrigerator and | | | | bullied at school by their peers, and will come |
| throw out all junk foods. Potato chips, | | | | home after school and eat comfort foods to |
| pre-sweetened cereals, candy, cookies, toaster | | | | make themselves feel better. |
| pastries, ice cream (unless sugarless), sodas that | | | | 6. Get the whole family involved in some kind of |
| contain sugar, etc. This does not mean that you | | | | physical activity daily, or at least several times a |
| can never eat these things again; it just means | | | | week. Take a walk after dinner, ride bikes, shoot |
| that they won't be around every day to tempt | | | | hoops, swim, skate, jump rope, or work out to |
| you. An occasional treat outside the home, or on | | | | an exercise video. You will all feel better and have |
| special days like birthdays, is ok as long as you | | | | more energy! |
| control portion sizes. Forbidding these items | | | | 7. Frequently let your child know that he is loved |
| completely will just make them more desirable. | | | | and cherished for his own personal qualities, |
| Replace the junk foods with fresh fruits and | | | | regardless of his weight. Give your child |
| vegetables, unsweetened cereals that contain 5 | | | | opportunities to develop his own special talents to |
| grams or more of fiber (check label on side of | | | | increase his self confidence. |
| box), whole grain breads, crackers and pasta, | | | | Give your child lots of love and the environment |
| low-fat yogurt, cottage cheese, milk and cheeses | | | | he needs to support a healthy lifestyle, and watch |
| such as string cheese. | | | | him become trimmer and healthier as he grows |
| 4. Limit fast food and pizza delivery to once a | | | | and develops into a young adult! |
| week. Meals prepared at home are usually lower | | | | |