To help kids with their weight issues, there are a few things that you can do as parents:
Tweak family food choices. You need to make major changes to your family’s eating habits. Start by making small, gradual changes. Add a salad to dinner every night or replace fried stuff with steamed vegetables. As small changes become habit, you can continue to add more healthy choices.
Eat the rainbow. Include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) etc. Eat a rainbow.
Breakfast is king. Research shows that children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. Include oatmeal, fresh fruit, whole grain cereal high in fiber and low in sugar, and low-fat milk instead of packaged sugary cereals.
Where is sugar hiding? Reducing the amount of desserts is not enough. Sugar is also hidden in foods like bread, canned soups, pasta sauce, fast food, and ketchup. Check labels and opt for low sugar products and use fresh ingredients instead of canned ones.
Have regular meal times. If your children know they will only get food at certain times, they will be more likely to eat what they get when they get it.
Stop eating out for some time. At least limit it drastically. If you must eat out, avoid junk food.