If your child is overweight you will undoubtedly want to help get them to a healthier weight. There’s a lot you can now do to help your child reach a healthy weight.

Research shows that children who achieve a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They’re also less likely to have low self esteem and be bullied. And they’re much less likely to have health problems in later life. NHS website

As a parent, there’s lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. Here’s a list of the seven most imortant practical steps to help you:

  1. Avoid meals in front of the TV – This can lead to mindless eating….
  2. Focus on increasing physical activity
  3. Don’t talk about ‘dieting’
  4. Encourage your children to get involved in food preparation
  5. Do not choose foods labelled as ‘low fat’ versions
  6. Talk about healthier foods but never count calories
  7. Avoid buying foods with artificial sweeteners as these can increase cravings

Here are some meal ideas that may help you get started on your weight management journey:

Breakfast Ideas:

Natural yogurt with fruit

Porridge with ground almonds or seeds and frozen berries mixed in

Low sugar cereal such as Oatabix, Weetabix or Shredded Wheat (with no added sugar)

Egg on wholemeal toast

Peanut butter on wholemeal toast

Lunch Ideas:

Wholemeal wrap with tuna, mayonnaise/natural yogurt and sweetcorn, piece of fruit, water

Easy Cheesy Flapjack and ham with carton of milk and a piece of fruit, water

Wholegrain pasta with pesto and peas (in a Thermos/flask), a piece of fruit, water

Evening Meals:

Spaghetti bolognaise with lots of vegetables and some lentils added to help make it more filling on a small portion of wholewheat pasta

Burger in a wholemeal bun with roasted sweet potato chips

Spicy chicken dippers and  low sugar ketchup with rice and salad or roasted Mediterranean vegetables

Snacks:

Handful nuts and fruit

Natural yogurt and a drizzle honey

Boiled egg

Hummus and crudités

Cottage cheese and sliced peaches on oatcakes