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To help your children and family develop healthy eating habits: Provide plenty of vegetables, fruits, and whole-grain products. Include low-fat or non-fat milk or dairy products. Choose lean meats, poultry, fish, lentils, and beans for protein
Save your child from overweight and obese
Parents are the No. 1 tool against children being overweight or obese. But what can you do to ensure your kids are getting the nutrition they need without scarring them for life in the process" Here are few simple ways to help your family to lose weight. Follow these simple tips to lose weight for kids.
Set realistic goals for your child.
Because children are still growing, it may be a better to help them maintain rather than lose weight. As your child grows taller without gaining weight, she will naturally become thinner. For more overweight or obese children, a one pound a week weight loss is a good goal. The more attainable the goal, the more likely it is you child can live with these lifetime modifications.
Any type of aerobic activity will help your child expend calories. Walking, jogging, bike riding and Rollerblading are all great ways to burn calories. You should also encourage your child to stay active in other ways, like using the stairs instead of the elevator, or walking instead of driving to a friend's house or the local store.
Eat meals together.
When you sit down as a family you?ll encourage healthier habits to your children. One study showed that children who shared three or more family meals a week were 20% less likely to eat unhealthy foods and 12% less likely to be overweight.
At the start of each week, schedule a few family breakfasts, lunches, or dinners. If you can, get everyone involved in planning and cooking the meals.
Swap your child?s sugar-sweetened drinks, such as juice and soda, for water or low-fat or nonfat milk.
Make sure that your child eats a healthy breakfast. A morning meal with whole grains and protein, like a piece of whole-wheat toast with peanut butter, will help him feel full so he won?t overeat later in the day.
Trade refined grains, like white bread and white rice, for whole grains, such as whole wheat bread and brown or wild rice. Experiment with new ones, too, like quinoa or farro.
Try not to eat at restaurants or fast food joints more than once a week.
Buy more fruits, vegetables, and other healthy snacks and fewer chips, cookies, and candy. If these high-calorie foods aren?t around, your kids can?t eat them. And while you shouldn?t declare any treats ?off-limits,? help your kids learn to have them in moderation.
Keep an eye on portion sizes. Large plates and glasses encourage eating more, so you may want to downsize your tableware
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