Continued from Preventing Childhood Obesity.

There are several ways to help prevent and overcome childhood obesity. One of the most effective is to encourage a healthy diet and regular physical activity. For those under age seven, weight maintenance rather than weight loss is generally recommended.

By adjusting diet to keep weight stable, the child is able to add inches but not pounds, growing into the appropriate weight. Over time, the Body Mass Index-for-age moves into a healthy range.

For children over age seven, weight loss should be gradual and steady, a quarter of a pound to a pound per month. Surgery and medication are rarely recommended — the long-term effects are simply not known.

Moreover, surgery and medication do not teach children to make wise food choices or exercise regularly. Here are some ways to encourage a healthy diet and regular physical activity:

• Prepare meals together. Children love to help out in the kitchen, mixing, measuring and pouring. Be sure to bake instead of fry.

• Eat meals together and at regular times. Share your day. Eat slowly to allow enough time to digest and to feel a sense of fullness. Avoid forcing children to eat if they’re not hungry.

It’s okay if children don’t finish everything on their plate. But, do consult
a pediatrician if your child shows atypical signs of not eating.

• Choose colorful fruits and vegetables, grains and greens. Snack on low-calorie foods. Avoid foods high in fat, calories and sugar. Limit white carbohydrates such as rice, pasta and bleached bread. Also, limit sodas and sweetened beverages, including those with fruit juice.

• Avoid using food as an incentive; avoid withholding food as punishment.

• Spend time as a family exercising on a regular basis by walking, hiking, biking or rollerblading. Incorporate physical activities into weekend getaways. Try something new like rock climbing or skiing.

• Assign active chores such as vacuuming, washing the car and bicycles or mowing the lawn.

• Enroll your child in an after school sports, dance or yoga classes.

• Limit the amount of time your child spends watching TV and playing video games, and don’t watch TV during mealtimes.

Remember, your eating and exercise habits will become your children’s eating and exercise habits, so set a good example.