Diets

Keep sodas and junk/processed foods out of the house, have the whole family eat healthy, eliminate fast food, limit the amount of time spent watching TV, playing video games, etc. Encourage him to find a sport that he likes - cycling is great as it can be a lifelong sport and something the whole family can do together - that's how I kept my sanity as a child (and I was a chubby child) and it's how I keep my sanity now. I have two teenage sons and I make sure there is always fruit in the house and leaving it on the kitchen counter encourages them to eat it. I do keep some treats around but they do not contain HFCS or hydrogenated oils, BUT my sons cannot have them at nite unless they've eaten a full healthy meal for dinner. One thing you should not do is to make a big deal about his weight. If he is overweight he knows it and continuing to be told is not good for his self esteem. Having the whole family on a healthy diet (and also not eating junk/processed foods) sets an example that the priority and focus should be a healthy lifestyle - a healthy weight is a side effect and should not be the objective UNLESS his physical health is CURRENTLY at risk. I would recommend you watch the Jamie Oliver show on Friday nites as a family - the focus is on getting everyone to eat healthy.

My son is 12 and has always been in the 95th percentile of weight. He is just a big kid. I have found it helpful to make him aware of good and bad choices with food. I have always struggled with my weight and am just now figuring out how to make good choices. We also talk a lot about being healthy, and not just about the weight. Our doctor told us that half the battle is just being aware of the problem. Hope this helps.

Ditto Mary!
Packaged/processed foods full of chemicals are playing havoc with our health. I teach this stuff all the time as a wellness educator and my little tag line is that it's not always the carbs and the calories but the chemicals!
High fructose corn syrup has been shown to interfere with our appetite regulating hormones. It is usually made with genetically modified corn and some samples have had detectable amounts of mercury in them!
Learn how to figure out sugar in things. Even when you think you are providing healthy things they may be getting more sugar than you think. Some 6 ounce cartons of yogurt have as much sugar in them as a 12 ounce can of soda! There are 4 grams of sugar per teaspoon. So look at any label, find the "sugar" and whatever that number is divide it by 4 and that will give you how many teaspoons per serving.
Watch serving sizes too. I know the little packages of trail mix I get at Costco are technically 3 servings!
And don't stress exercise as much as just having fun. I am not a cyclist but LOVE to walk.
I also ditto the suggestion of watching the Jamie Oliver show on Friday nights. It is an eye opener.

Good Luck and in good health,

Lori Krause, RN
Certified Dr. Sears L.E.A.N. Coach

i have 2 teens and all the kids come to my house...
dont eat late at nite, limit snacks, (pre-portioned packages), drink plenty of water, and stop all sugary drinks, esp. energy drinks, fill up with veggies.. carrots and ranch, peanut butter and celery.

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