Have regular family meals and structured snacks. This gives children a
sense of security, Satter says. "Teens who have regular meals do better in
all ways -- nutritionally, socially, emotionally, academically," says
Trust your child to eat what, and as much, as he or she needs from what you
serve. Based on decades of experience working with children, Satter says that
preteens and teens (along with younger children) do best when parents take the
lead of the "what" "when" and "where" of feeding, but
trust children to manage "how much" and "whether" they
Find realistic ways to increase activity and decrease sedentary time,
recommends the American Dietetic Association. Do this as a family; finding ways
to exercise will help make everyone healthy and strong.
Be a good role model in your eating and exercise habits. Avoid fad diets
and obsessing about body size or weight.
Increase the fiber in your family's food choices. Fiber comes with a
laundry list of health benefits -- from lowering cholesterol and potentially
reducing the risk of some cancers, to helping us feel full faster. Serve more
whole grains, higher-fiber breakfast cereals, beans, fruits, and
Offer fewer beverages (and foods) sweetened with high-fructose corn syrup,
and more low- or no-calorie beverages (like water, unsweetened hot or cold tea,
and low-fat milk). Some experts say part of the rise in obesity in the U.S. is
due to rising consumption of high-fructose corn syrup, which is used in many
soft drinks, fruit juices, sports drinks, and packaged baked goods. One study
found that rats fed a high-fructose diet were more likely to develop features
of metabolic syndrome, says researcher Richard J. Johnson, MD, of the
University of Florida College of Medicine. Metabolic syndrome is a group of
symptoms linked to a high risk of diabetes and heart disease.
Serve a balanced breakfast. Kids who eat healthy breakfasts tend to score
better on school tests, and to be less overweight than children who skip the
morning meal. A balanced breakfast contains protein (from grains, low-fat
dairy, lean meats, or egg whites); fiber; and a little fat, too.
Focus on fitness -- rather than thinness -- for the whole family. "We
have shown here at the Cooper Institute [in Dallas] that men and women who
achieve a high level of fitness, regardless of weight, live longer and develop
fewer chronic illnesses than thin people who aren't fit," says Steven
Blair, chief executive officer.
Call a family meeting, and ask each person to share what his or her
favorite foods/dishes are. The family can then incorporate them (or more
healthful versions of them) into a balanced week or month of meals.
Limit television and computer time. Not only do TV and computers decrease
time available for physical activity, but TV viewing has been linked to greater
consumption of soda, fried foods, and snacks. The American Academy of
Pediatrics suggests that parents limit their child's use of TV, movies, and
video and computer games to no more than two hours per day.
Encourage the whole family to eat slowly. When you eat slowly, you're more
likely to enjoy what you are eating and to be in touch with your physical
hunger and fullness physical signals.
Seek professional help for children who seem excessively anxious,
depressed, or negative about their bodies; who diet excessively or
inappropriately; or become preoccupied with weight and body size. Mickley urges
parents to get help for their child at the first hint of a possible eating
Help your child think critically about media messages that encourage
unrealistic, unhealthy body images and attitudes.
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