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Fit for the Fun of It
Great Ways to Encourage Children to Exercise
By Katherine Bontrager
If the weight increase is not drastic and there are no medical complications from the added pounds, Dr. Salerno advises slight changes that won't prove too unsettling. "As a family, you can make changes by starting to cook healthy meals, by keeping the junk food out of the house, making sure children aren't drinking high-sugar drinks and switching from whole milk to 2 percent or skim milk," she says. "All these changes can be made subtly and can make a difference."
Tanner also suggests adding more fruits and vegetables to every meal, increasing fiber intake and consuming whole grains, low-fat dairy products and low-fat, lean protein sources. "These foods are scientifically proven to help prevent cancer, heart disease, high blood pressure, diabetes and being overweight," she says.
Other common suggestions include skipping sugar-packed juices or soft drinks in favor of water. "Fruit punches, soda and sports drinks are quick and easy to guzzle down, but with them comes a lot of empty calories and limited nutrition," Tanner says. Also limit the amount of fried foods and watch for tricky foods such as dips, gravy and butter, which can add hundreds of unnecessary calories. And portion control is a continual struggle, especially when dining out. Remember that a healthy portion is the equivalent of a tight fist – far less than is typically piled onto plates. As well, read the labels and become cogniznt of what you're consuming.