Weight Loss: Kids Healthy Eating Plans  

It may be tough to tell junior that he's packing on the pounds. Odds are, the child already knows that he or she is overweight, has been ridiculed by peers at school, and needs a parent to step in and take action. We talked to experts about easy solutions parents can use right now to help the husky.

Work Together
"Tell them you love them the way they are, but that you need to be healthy together," says Dr. Valerie Mokides, an Osteopathic Pediatrician in New Hyde Park, Long Island. Start exercising together, go for walks together, and play a part in his or her after-school activities or sports. "Support what they're doing and cheer them on," she says.

Be a Positive Example
The parent is the child's first teacher. If daddy works out in the gym, the child will want to look like daddy. "Parents need to be a role model—keep in shape and eat healthy—because that's where kids learn most of their habits," says Dr. John Whyte, Vice President for the Discovery Health channel.

Beware of Beverages
Water and juice should be a child's main beverages. But watch out for some juices that pack more sugar than soft drinks. "The label should say 100% natural or 100% juice. There is no need for sugar in fruit juice," says Dr. Mokides. Also watch children's soft drink intake, especially while at school.

Ban Bad Beverages
Parents can even request that schools deny or cut down on soft drink vending machines present on school grounds. Some schools have adopted anti-soda guidelines, so contact your local school board to find out what can be done.

Everything in Moderation
Be conscious as a parent of how many calories your child is eating and balance it with activity. "It's not about denial," says Dr. Whyte. "It's about balance." For every hour spent in front of the TV, do some form of activity. During commercial breaks, make a contest out of who can do the most push-ups or jumping jacks.

Keep Fruits and Veggies in the Open
Fruits and vegetables are the original fast food. Bury the tempting cookie jar, and put a bowl of fresh fruit in its place from which children can self-serve. Pack a snack bag for the road to avoid resorting to fast food restaurants when the kids are hungry. There should be no excuses for using the drive through for a quick bite to eat to when it takes less than five minutes to eat a piece of fruit.

Walk It Off
Meet your child a few bus stops earlier than usual and walk together. Another idea—when you go out with your child, park the car far from the building and walk, then take the stairs instead of the elevator.

Make a Substitution
Cook your usual meals, but play with the ingredients. Use less butter and oil. Sub in lower fat ingredients like part skim cheese, low fat or skim milk, and lean meats. No one will notice the change if you gradually use healthier ingredients.

Portion Control
Use smaller plates to serve meals, so portions look larger. Order a medium pizza instead of a large. Everyone still gets the same amount of slices, only the slices will be smaller.

Smart Dining Out
If a restaurant fails to offer a healthy option, don't be afraid to ask for a vegetable instead of French fries or pasta. Split an entrée with your child, and order a salad on the side. Keep that in mind with dessert, too. It's okay to want a cookie, but if your child's going to have one, make sure he or she shares half with a buddy.

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