Reports indicate that children as young as 5 years old are becoming concerned, even obsessed, with their weight and shape. Indeed, eating disorders and significantly disordered eating attitudes and behaviors are appearing in pre-teens and teens at an increasing rate. At the same time obesity rates for these age-groups are up. An estimated 1 in 5 children is considered overweight, with obesity being the No 1. health problem among America’s kids.

          There is no magic bullet when it comes to weight loss for kids. The best approach is a general approach which incorporates the following:

• Provide a range of healthy snacks that the teenager can grab for themselves – a variety of whole wheat cereals, different breads, fresh fruit, fat free yogurt etc.
• If they really love junk food, cook your own at home rather than allowing them takeouts. Use lean steak to make burgers, serve on a whole wheat bun with lots of salad. Make your own oven chips by cutting potatoes into thick chips, spray with light cooking spray and cook in a hot oven.
• If they eat at school, find out what choices are available and talk to them about the best choices to make. Don’t insist they take a packed lunch if this makes them uncomfortable. Remember what it was like at school – kids like to be the same, they don’t want to stand out.
• Fast foods need not be fattening – buy a pizza base and put your own low fat toppings.
• Mix some fat free milk with whole milk and keep it in a jug.
• Make your own popcorn using half the normal amount of oil.
• If you know your child loves a particular dish which is high in fat, don’t cut it out completely. Include it in his/her diet every couple of weeks.
• Make a healthy fizzy drink by mixing one-third fruit juice with two-thirds fizzy water.
• Get a set of ice-pop moulds, fill them with fruit juice and freeze for a delicious cool ice.
• Encourage them to use the blender to make their own shakes. Use any soft fruit, banana, peaches, raspberries, strawberries, blend with fat-free milk and top with a scoop of low-fat ice-cream.
• For a more sophisticated snack, mix dried fruits with seeds – use sesame seeds, pumpkin seeds.
• If you see your child eating something fattening, don’t make a fuss and don’t expect them to be perfect. The occasional bad food isn’t going to stop them losing weight. Remember the most important thing is to teach them long-term, good eating habits.
• Don’t compare your child in a critical way with anyone else. I’m sure we all remember hearing about so-and-so being so good at everything, or so cleaver, or so good looking. Kids pick up on these things and what they hear is “why aren’t you more like so-and-so?”
• Constantly talking about weight/dieting, your own or your child’s, can be damaging. There are many cases of eating disorders in teenage girls who have grown up in a household where the mother is an obsessive dieter.
• Ideally, introduce good eating habits to your child as early as possible, but remember it is never too late to start. The wonderful thing about kids is that they adapt to new ideas very quickly.

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