How to Fight Fat Early On

The early elementary years and adolescence are the developmental stages during which children are most at risk for developing weight problems. To reduce the risk:

• Help your child establish healthy eating and activity patterns before these developmental stages.
• Provide nutritious meals at set times. Limit fat and sugar. Serve whole grains, fruits and vegetables.
• Give small servings and allow seconds.
• Don't coax children to eat "one more bite" or "clean your plate."
• Don't offer dessert to your child as a reward for eating all his food. He may overeat to finish the meal, and then again during dessert.
• Treat snacks as mini-meals - many kids consume more of their food energy as snacks than at mealtimes.
• Resist requests for foods advertised on TV. Foods that are marketed as "fun" are often high in sugar or fat.
• Limit TV time.
• Insist that all eating be done while sitting down at the table. Focusing only on eating helps one to develop his own internal cues.
• Limit sweets, but don't deny them. Decide how much is appropriate and then allow that amount.
• Encourage physical activities. Don't offer rewards for exercising - the child will stop when the reward stops.

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