Here are a couple of quick and easy ways to reduce the calories your child consumes: Change to diet drinks When I counsel my patients and their families, I stress the importance of making small changes slowly to maximize your chances of long-term success. A relatively small change that offers great rewards is simply changing from regular sugared drinks to sugar-free. Every 8-12 ounce serving of a sugared drink (like regular soda, juices, powdered flavored drinks, etc.) contains 140 to 180 calories. Four sugared drinks can have as many calories as a Big Mac! Only eat at the table Most junk food snacking is done either on the couch or on the run. Make a rule that all food must be eaten while seated at the table. If your child is watching television and wants a snack, shell have to get up and eat in the kitchen. This can translate into less snacking as well as less time in front of the tube. Drink lots of water Have your child drink a glass of water just before sitting down to eat snacks and meals. Drinking a glass of water first will help the stomach send your child the "Im full" signal quicker and should cut down on second and third helpings. Cutting out needless calories is a great first step in helping your child achieve longer term goals of weight control and physical fitness. Make sure that you discuss any weight management program with your health care professional. |
