There are many ways to prevent childhood obesity. Children need a healthy diet of fruits and vegetables, proteins and fiber. Avoid junk foods such as chips, pop and chocolate bars. Avoid fast food, or eat it sparingly, and pick healthier choices at fast food places, such as salads, apple slices, grilled cheese.
Give them water instead of juice more often, it helps keep the body healthy. Milk and dairy products are important as well, but should not be overdone - for example too much cheese can leave a child constipated. Select skim milk or 2% instead of whole milk.
Having breakfast is important - nutritious cereal with milk, oatmeal, cream of wheat are some ideas. Boiled or poached eggs and whole wheat toast. Fruit and cottage cheese; or whole-wheat or buckwheat blueberry pancakes.
Juices can be diluted with water. Some juice drinks are too sweet and have too much sugar. In addition to a healthy diet, children need to exercise and be active. Bicycling, going for a family outing at a park, having a picnic can be a great way for the family to get together and do something positive and active, in which the whole family can benefit from.
Have healthy snacks, such as veggies and peanut butter, fat free veggie dip, hummus, pita chips. Watermelon and other fruit, such as strawberries, bananas. Grapes with cheese. Whole wheat or vegetable crackers.
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Types of activities can include: walking, swimming, biking, sports such as soccer, football, softball. As mentioned, family outings such as picnics or walks in the park are great as it gets everyone involved. Nature walks, rollerblading, rock climbing there are many activities that can get your child active.
Put limits on TV watching and video game playing. Have children be active at least one hour a day. Have neighbor kids play tag together or hide and seek.
Be a role model for your child. Your child will look to the parents for healthy lifestyles and behaviors. If they see you eating junk food, they're going to feel deprived. Lead by example. Be active along with your child.
Encourage your family to drink lots of water. Limit sugar-laden foods and fatty foods. Make sure the portions of food you give your child are age-appropriate. Children do not need as many calories as an adult. Servings should be proportionate to the child.
http://www.cdc.gov/healthyweight/children/
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