Cut down on drinks and snacks that are high in calories, fat, sugar, and salt and offer these options more often:
- Fruits, vegetables, and whole grains like brown rice, oatmeal, popcorn, barley
- Lean meats, poultry, seafood, beans and peas, soy products, and eggs, instead of red meat
- Fat-free or low-fat milk and milk products or milk substitutes, like soy milk with added calcium and vitamin D, instead of whole milk or cream
- Fruit and vegetable smoothies made with fat-free or low-fat yogurt, instead of milk shakes or ice cream
- Low-fat milk, instead of soda and other sugary drinks
- You can also
- Avoid serving large portions.
- Put healthy foods and drinks where they are easy to see and keep high-calorie foods and drinks out of sight. Best, avoid buying them.
- Eat or order home fast food less often. If you visit a restaurant, encourage your child to choose healthier options. Lead by example.
- Have fewer readymade meals. Cook together as a family.
- Don’t eat in front of the television, computer, or other electronic device. You keep eating automatically because you’re distracted. You may end up overeating.