How to Reduce an Overweight Child's Caloric Intake

The prevalence of childhood obesity is rising, with 18 percent of children between the ages of 6 and 19 falling within the criteria for obesity, states the Centers for Disease Control and Prevention. If your child is overweight and you want to help him reach a healthier weight, some dietary modifications will be necessary. Consult your child's physician to receive guidance and follow professional recommendations for appropriate caloric intake to ensure that your child continues to consume enough calories for growth.

Things You'll Need

  • Computer spreadsheet program (optional)

Instructions

    • 1

      Engage the entire family in healthy eating. Involving the entire family ensures that your child feels supported and encouraged while everyone makes similar lifestyle choices. You also ensure that you are setting a positive example of healthy eating for your child with this approach.

    • 2

      Stop buying high-calorie foods and beverages low in nutrients. While it̵7;s fine for your youngster to indulge once in a while, these foods shouldn̵7;t be a part of her daily diet. Eliminating high-fat, high-sugar foods and beverages should naturally reduce your child̵7;s caloric intake.

    • 3

      Stock your kitchen with healthy food options to give your youngster delicious menu choices. Kitchen staples include a variety of fresh fruits and vegetables; whole-grain breads, pasta and crackers; low-fat dairy products; and lean proteins, such as chicken, fish and beans.

    • 4

      Track calories by reading labels of the foods you serve your child. Write down the calories of the foods your child consumes. Plan healthy meals that fit with targeted caloric goals and keep track of the calories your child consumes. You could record calories with paper and pencil or on the computer with a spreadsheet.

    • 5

      Check serving and portion sizes carefully for the foods your child eats. Portion sizes have become skewed with large-size portions often served in restaurants, and with convenience foods. For example, a serving of grains would be 1/2 cup of pasta or rice, which is the amount of either it would take to fill a cupcake liner, not a dinner plate, warns the U.S. Department of Agriculture Food and Nutrition Service. A serving of cheese would be 1 ounce -- roughly the size of two dice.

    • 6

      Serve nutritious and healthy meals based on the USDA MyPlate food guide. Strive to make half of every meal fruits and vegetables, slightly more than one-quarter grains and slightly less than one-quarter lean protein.

    • 7

      Support and encourage your child to maintain healthy eating habits. Offer healthy snacks whenever your youngster feels hungry so he doesn̵7;t feel deprived. Fruits and nuts are tasty and healthy, usually satisfying between-meal hunger pangs.

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