In today’s fast-paced world, it may feel like there is not enough time in the day to change a child’s dietary habits. Parents may feel overwhelmed and frustrated, and they may not know how or where to start. The key to success is to implement changes one by one. Most children do not respond to a complete overhaul of their diet and in fact, may rebel against it. It is much more beneficial to implement changes gradually and with an attitude of ease.

1. Make healthy changes a family affair. Eat nutritious meals together as a family and not in front of the television or computer. Not only will this encourage family dialogue, but your child will also become full more quickly and, therefore, consume less.

2. Eliminate white flour from your child’s diet. The body cannot differentiate between refined white flour and white sugar and responds to both in the same manner (secretion of excess insulin resulting in excess fat). Substitute healthier breads and pastas such as rye, multigrain, pumpernickel breads and kamut or whole wheat pasta into your child’s diet.

3. Limit the amount of fast food your child eats. Keep it as an occasional treat (once per month).

4. When dining out, do not allow your child to order the largest size. Try a small order of fries instead of large.

5. Make sure your child is well hydrated. Water will cleanse your child’s system and fill them up.

6. Find an activity that your child enjoys. Whether walking the dog or skipping rope, children should exercise for a minimum of 1 hour per day.

7. Keep healthy snacks around the house such as fruits and vegetables, yogurt, frozen fruit juice bars, trail mix and lowfat cheese.

8. Remove televisions and computers from your child’s bedroom. Monitor the amount of TV/computer time your child is allowed.

9. Do not use food for discipline. Although it may be easier, or seem a good idea at the time, it creates an unhealthy relationship with food (i.e. good behavior becomes dependant on a sugary treat).

10. Whatever size your children are, shower them with love. Never underestimate the healing power of a hug!

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