Gillian McKeith's Food Bible (34 page)

AGES 6 TO 11

It’s normal at this age for fat to accumulate on the tummy and trunk until adolescence; you should expect children to put on weight before a major growth spurt. They fill out, then shoot up.

DO

Start teaching your children the basics of healthy eating.

Encourage your children to help you with the preparation and selection of food. Allow them to serve themselves and tell them to stop eating when they are full.

Eat the same food that your children eat and make family meal times fun.

Set up a healthy snack shelf in your cupboard.

Encourage your child to eat 3 to 6 servings a day of whole grains and anything made from them; 2 to 4 servings a day of fruit, 3 to 5 servings a day of vegetables and legumes, and 2 to 3 servings of healthy protein, such as nuts and seeds, leafy greens, and soy or oat milk.

Enroll them in regular sports activities and take an interest in their progress.

Set time limits for television and computer time.

DON’T

Give children sweet or fizzy drinks. Research shows that children who drink more sweetened beverages tend to have a higher risk of obesity.

Underestimate the importance of body image if your child is overweight. They may be teased or bullied at school. Take steps to help children feel more positive about their bodies.

Give unlimited pocket money. Consumption of sweets and chips on the way to and from school is a major cause of obesity.

THROUGH PUBERTY

We all remember the emotional and physical shift that was puberty. So why not give your teenagers an easier ride? Research shows that a healthy diet can balance overactive hormones and boost physical and emotional health. Stable blood-sugar levels equal a happier, less moody teenager around the house—now that’s got to be good news.

This is the age when you might start to see your child’s eating habits change. An increased social life can mean fewer family meals and more exposure to fast food, skipped meals, or snacking on the run. Girls (and some boys, too) will often develop dieting and body image concerns, and may start to experiment with food fads. Teenagers are further developing their personalities and lifestyles and this is when bad food habits can take root. This is when the kids need your guidance and support the most. Please be there for them.

It’s normal during the adolescent growth spurt for boys to gain more fat on their trunks and lose it on their arms and legs. In contrast, girls tend to gain weight everywhere during this period. Don’t be overzealous about weight gain, but do be aware of what they’re consuming.