The shortest answer is “you don’t”. Not in the sense we think of it, anyway. Diet is a word that has changed over the years and now is almost always filled with negative connotations. The word diet should mean the kind of foods we eat. I have a vegetarian diet, others have a meat based diet, and other still have rice based or fish based diets. Much has to do with climate, geography and culture (or religion).
We tend to look upon the word diet as in “I have to go on a diet” which can really mean anything. But we generally take it to mean we need to reduce our calories and embark on a different way of eating because we're fat. We don’t like it, the thought of being on a diet creates dread (as well it should, since most “diets” are fad diets that simply don’t work) and they can create false expectations and eventual depression that nothing will ever work, and it’s back to eating badly as usual.
Our children are in great danger of becoming overweight or obese. Looking around the classroom, we now see plenty of overweight kids, when even 20 or 30 years ago most of us were pretty slim and fit. These days things are so different. We are choosing processed foods for our children because it’s faster to make or may only need to be heated. Despite the fact that healthy eating is not necessarily more expensive, we have become used to eating processed foods and often on the run (often to endless extracurricular activities) and when children are home, they are playing video games, watching TV, on the computer – doing anything but moving.
We can blame a million things as to why so many of our children are in the state they’re in, but much of it comes from parents who are as unmotivated as their kids. We too are on our video games and watching TV (all while claiming to be busy) or playing Farmville and other “addictive” social media games. We all have only 24 hours in a day. Some of us definitely have a harder time keeping things together; multiple jobs, no access to decent supermarkets (especially in urban areas, ironically) and little money – but it can be done.
Instead of putting a child on a “diet” start changing up menus gradually and do it for the household. Buy seasonal fruits and veggies (foods in season can cost one quarter of non-seasonal items) and buy them in bulk and freeze the foods you don’t use in a few days. Offering soda pop with meals is one of the worst things we as parents can do. Empty (and endless) calories that rot our teeth and do our bones no favors should be avoided like the plague. Offering water or non/low-fat milk is a far better option. Eating our calories is far more satisfying than drinking them. Lean, healthy foods (start boiling, baking or steaming instead of frying) on smaller plates can offer better options and smaller portions.
Having “seconds” should not be par for the course. Usually a 10-minute wait will ensure the eater realizes she is actually full on one portion and this time can be used to chat at the table about what’s going on in each other’s lives. Eat together as much as possible and at the kitchen table. If there is no table, make sure the TV is off and cell phones are put away. Enjoy the art of eating healthfully and take some time to do so! Keeping serving dishes off the table or placing them straight into leftovers containers will help too. Our stomachs should only be roughly the size of our fists. And even though our bellies do get a bit bigger after a meal, just because they can expand does not mean they always should. Like seconds, desserts should be treats and not a part of every meal.
When your kid asks you where all the pop and chips and cookies have gone, tell them the truth. That these things are okay in moderation but not for everyday consumption. Blame yourself (you are the one buying all this stuff, after all) and say that you feel you need to be healthier so if the whole family joins in – everyone can benefit. Don’t make your child the focal point of a family diet.
Healthy snacks can include popsicles made with real orange juice (buying seasonal oranges in bulk can make it really cheap, too!) or yogurts. Large yogurt containers are a far better value that individual containers and this can make organic versions occasionally affordable too. Coupons, farmers markets and bulk buying are all ways to save money on healthy foods and healthy kids cereals are no more expensive that sugary rubbish. Buying store brands is also a good idea.
Children will often have tantrums if they don’t get their way. It’s hard to convince a kid that baked skinless chicken with veggies is better that fried chicken legs with French fries but ultimately they won’t allow themselves to starve to death and they’ll eat what’s there. Cooking with healthy but delicious sauces can ease their "pain"!
Making a small deal of it and making it a family project will help against a child secretly eating or binge eating when no-one is around. If a child is singled out as being "the overweight one" it can lead to a world of trouble for the child, including issues of self-esteem/worth. If the issue does get worse, a consult with your child’s pediatrician can help. And don’t forget to make food interesting. Serve it in fun shapes and enjoy the food itself. I sometimes hold competitions over which child can crunch carrots the loudest. Even if carrots are not the favorite thing, my kids are competitive enough to scarf them down in order to win! Healthy foods are delicious and fun and make a kid feel a lot better after eating, instead of that stodgy slump that comes an hour after eating an unhealthy meal.
As far as outside – work on your laptop while monitoring your kids, make sure outdoor play is at least an hour a day – it can be in a park, in the back yard or even on a safe city street. It doesn’t matter as long as the kids are outside and moving! Wii’s also have some great dance games and indoor activities at community centers are a great and cheap way to make sure your children and moving, having fun with others and keeping the weight off. Even turning the radio on and dancing at home is great exercise!
Lastly – we lead by example. If you want your children to lose weight and get active, then do it yourself. Children mimic what they see. You’ll be doing yourself a favor too. Keep the word "diet" away from your kids and family. Make it a new way of life instead!
Tell Us
Have you had to change your child’s way of life in order to help her get healthy? Do you have any tips to share?