How to Raise Healthy Eaters

Parents of overweight and obese children often put their youngsters on diets. But according to health and nutrition experts, doing so rarely works and may even be harmful.

"To lose weight, overweight kids need more than a healthful diet," says Walt Larimore, M.D., author of Super-Sized Kids: How to Rescue Your Child From the Obesity Threat. "They need a combination of new behaviors, including increased family interaction, more exercise, less TV and video-game time, adequate rest and healthful home-cooked meals."

The following suggestions can help you help your children attain and maintain a healthy weight.

Eat together

A study of 16,000 children found those who ate dinner with their parents ate more nutritious food and consumed fewer calories.

"Children tend to eat better when a parent cooks and serves the food," says Dr. Larimore. "Plus the interaction around the dinner table strengthens children's emotional health, as well."

Get adequate rest

Numerous studies demonstrate the link between weight gain and too little rest.

To help your children get enough sleep at night:

• Cut their caffeine intake.

• Set and enforce regular bed and wake-up times.

• Be sure your child gets eight to nine hours of sleep a night.

Limit screen time

When children watch TV, their metabolism slows and their appetites increase, and they convert more calories to fat.

A study of children between ages 2 and 12 found those who watch two to four hours of TV a day have a higher likelihood for high cholesterol and obesity than those who watch fewer than two hours a day.

TV time isn't the only problem. Video games and computer time not used for schoolwork also contribute to a child's sedentary lifestyle.

Exercise daily

The Centers for Disease Control and Prevention recommends that school-aged children participate in at least 30 to 60 minutes of physical activity most days of the week. Serve as a role model for your child and make sure you get regular exercise yourself.

Improve nutrition

Good nutrition is the cornerstone of good health and healthy weight. To move your kids in the right direction:

• Make sure half their calories are from "good" carbohydrates, such as fruits, vegetables and whole grains. Limit highly processed carbohydrates, such as cookies, cakes, sodas and chips.

• Keep healthy snacks such as yogurt, fruits and vegetables on hand instead of high-fat, high-sodium foods.

• Include a quality protein at each meal, such as baked or grilled chicken.

• Watch portion sizes.

• Limit soft drinks and beverages high in sugar. Serve low-fat milk and water.

• Limit fast food.