Tips For Families With Overweight Children

• Let your child know he or she is loved and appreciated whatever his or her weight.



• Eating a healthy breakfast is a good way to start the day.



• Follow the Dietary Guidelines for healthy eating (www.health.gov/dietaryguidelines).



• Stock the refrigerator with fat-free or low-fat milk, fresh fruit, and vegetables instead of soft drinks or snacks that are high in fat, calories, or added sugars and low in essential nutrients.



• Be physically active. It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week.



• Reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games. Limit TV time to less than 2 hours a day.



• Discourage eating meals or snacks while watching TV.



• Eat meals together as a family as often as possible.



• Plan family activities that provide everyone with exercise and enjoyment.



• Focus on your child's health and positive qualities, not your child's weight.



• Be a good role model for your child. If your child sees you enjoying healthy foods and physical activity, he or she is more likely to do the same now and for the rest of his or her life.



• Provide a safe environment for your children and their friends to play actively; encourage swimming, biking, skating, ball sports, and other fun activities.



• Don't place your child on a restrictive diet; plan for healthy snacks.



• Avoid the use of food as a reward and don't withhold food as punishment