Some hints about getting your child into a healthy weight range.

About one in four Australian children are overweight or obese. That increases their risk of becoming overweight adults with greater chances of many health problems. Try these tips:

• Don't draw attention to weight - focus on being healthy and eating healthy foods rather than on weight or fat.
• In most cases, the goal should be to maintain weight as a child grows rather than aiming for weight loss.
• Make healthy foods the norm in your home. Make sure your kitchen has a range of healthy foods (for example, fruit, fresh vegetables, yoghurt, wholegrain bread) and only have less healthy foods and drinks as an occasional treat when you are out.
• Suitable drinks for children are water and milk (preferably fat-reduced for those over two years of age). Avoid sweet drinks.
• Allow for children's normal appetite variation. Don't insist children eat everything on their plate, but if they don't finish a meal, make a rule that there won't be anything until the next meal, except perhaps for one piece of fruit.
• Serve small portions with more available if a child is genuinely hungry.
• Put a platter of vegetables on the table, perhaps with raw red capsicum strips, carrot sticks, celery curls, broccolini or asparagus (briefly blanch and then plunge into cold water), cherry tomatoes, snow peas, raw green beans.
• Cook from scratch as much as possible, using fresh ingredients. Encourage everyone to take turns at preparing food. Children can start with something easy such as a casual weekend meal. Check out some easy recipe ideas at www.taste.com.au*
• If your school canteen still sells junk food and drinks, try to influence them to change. Either contact the School Canteen Association in your state or pick up some information from healthy kids.
• Help the whole family to be as active as possible with adults setting an example. Some ideas to encourage children: take the dog for a walk every day; walk or cycle to school or if that's not possible, park a block or two away and walk the rest of the way; use public transport; give presents that encourage activity (for example, a bike, kite, tennis racquet, boogie board, skates, a basketball ring, soccer ball, skipping rope, shuttlecock set.)

For more information, check out the Dietary Guidelines for Australians. As well as ideas for healthy eating, the Guidelines list appropriate quantities for different ages.
Nutrition Australia also provides sound advice.

Healthy recipes that kids can make

Sushi for kids

Salmon sushi rolls

Tofu rice-paper rolls

Zucchini ricotta frittata

Fresh fruit pops

Source

Taste.com.au - December 2013

Author

Dr Rosemary Stanton, nutritionist

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