Focus on healthy behaviours
Unless advised by a health professional, focus on “health and a healthy goals” rather than weight loss. Healthy eating and physical activity behaviours do not become routine overnight. It takes time, effort and perseverance from you and your child to make changes that last. Any big, sudden alterations to your child’s diet and lifestyle are unlikely to work and may even be harmful to your child’s health. Changes are more successful when they are small, incremental and involve the entire family.
Be the best example you can. Choose nutritious, whole foods like fresh fruits and vegetables, encourage physical activity, promote sufficient sleep, and refrain from negative talk about your or others’ weight.
No matter your weight, you can help to support your child by leading the way with healthy habits. Explore the different food groups together, learn what nutrients are needed as part of a healthy eating and discuss why certain foods are better options than others.
Do your best to discourage ultra-processed foods and beverages that are high in salt, sugar and fat, but avoid trying to ban certain foods completely as it can backfire and lead to greater cravings. Most grab-and-go snack foods are high in fat, sugar and salt, and do very little to satisfy hunger. Instead, make healthy, satiating snack foods available such as fruit, vegetable sticks and plain yoghurt. Encourage water as the main drink of choice instead of sugary fruit drinks and be mindful of what foods and beverages are available at home.
Enjoy mealtimes together
As often as possible, prepare and have meals together as a family. This is a great time for talking about and practicing making healthy food choices. Give child-sized portions and let your child ask for more food if they’re still hungry. Having set mealtimes and snack times also helps to teach your child that there are set times for eating rather than encouraging grazing throughout the day.
Find joy in movement
Encourage outdoor play and being active together as a family. From age 3 years and up, children should be active for at least one hour each day, but this can be broken up into short periods of 15 to 20 minutes. For younger children, try playing chasing games like tag or ball games. For older children, go for family walks or try taking up a new sport together. Where possible, choose walking and cycling over travelling by car or transport. Encourage local or school team sports, which can make physical activity even more fun while building peer-to-peer connections.
Wellness, not weight
Avoid making weight the only focus in this process by paying greater attention to the family-wide benefits of healthy eating and active behaviours. These are the ingredients needed to support your child’s growth and development into adulthood, as well as boosting their immunity and emotional well-being. In fact, making the right changes at the family level will help prevent your child from having dieting or eating problems later in life.
Remember
The best way to support your child’s happiness and health is for them to know you’re there for them no matter what. Understand that this is difficult for them too, but by enjoying healthy meals and engaging in physical activity together as a family, you can help your child to feel supported in making positive, healthy lifestyle changes that can go far beyond weight loss.
