By Beth Fontenot, MS, LDN, RD

While genetic factors may increase the likelihood that a child will become overweight, the family environment can either contribute to or reduce the chances of childhood weight problems.  For example, a child may never learn to like fruits and vegetables if he is never introduced to these low calorie foods.  A child may learn to use food as a cure for boredom if he sees this behavior in the family.  A child may not learn to recognize feelings of hunger and fullness if he is allowed to snack or graze all day long.  A child may not learn to be physically active if he is allowed to watch TV or play computer games for hours at a time.

While overweight children should never be placed on restrictive diets unless under medical supervision, their food intake should be monitored for appropriate food choices and proper portions sizes.  Foods that provide little nutrition and are high in fat and /or sugar, such as candy, cookies, cakes, chips, and ice cream, should be limited or saved for special occasions.

Serving appropriate portions of food can reduce calorie intake.  For young children, an appropriate portion size for most foods is about one tablespoon per year of age.  Reading food labels will provide an idea of appropriate serving sizes for older children.

Reducing fat is another way to cut down on calories.  Children over the age of two years should begin drinking 2% milk instead of whole milk. By the time a child is five years old, he should be drinking skim or 1% milk.  Another way to reduce the calories a child consumes is to cut back on fried foods and the use of fats and oils in cooking.   Limit the use of margarine, mayonnaise, and salad dressing.

Beverages such as fruit juice, fruit punches, Kool-aid, sports drinks, and soft drinks can contribute a large amount of calories to a child's diet.  Except  for one cup of fruit juice per day and three to four cups of milk a day, overweight children   should avoid calorie-containing beverages.  Water should be offered for thirst.

Good eating behaviors also contribute to weight control.  Meals should be eaten together as a family as often as possible.  Discourage eating in front of the television since it makes it difficult to pay attention to how much is eaten.  Food should not be used as a punishment or a reward.  Children should be encouraged to eat slowly to help them better recognize feelings of hunger and fullness. 

The best way to control a child's weight is to combine healthy eating behaviors with regular physical activity.  Involve the whole family in activities that provide both exercise and fun.  Consider walking, dancing, biking, skating, or swimming as family entertainment.