Weight, Nutrition and Children: Practical Steps to a Healthier Weight

If you’ve ever had to ask yourself any of these hard questions… why are my children getting fat; why are my children overweight; or what can I do to help my children lose weight and be healthier… then please take joy in that the answers are not that complicated for most cases.

Parents need to help their children succeed.  One important area in succeeding is good health.  Poor health is associated with choices regarding  nutrition and other factors.  Our children are gaining unhealthy weight.  In this article, Wellness by Nature will give you ten practical steps to lead the children to a road for a healthier weight.

A fat child can have a series of mental, spiritual, and physical concerns.  For example, she might not feel good.  He might have issues related to self-esteem.  These concerns are at the center of the mission of Wellness by Nature.  Be wise and speak with your doctor about these things.  As much as the Pediatrician loves the child, the child still belongs to you – Be responsible and love your children into better health.  These steps are simple and easy to follow.

Ten Practical Steps to A Road for Better Weight

1.  Have your children’s cholesterol level tested.  This is a far off new idea, but with the present condition of children, it is a practical idea.  The Cleveland Clinic conducts these tests for ages 2, 5, 10, and 16. The test should include both, HDL (good cholesterol) and LDL (bad cholesterol).

  • Children with LDL cholesterol less than 110 mg/dl should take another test after 5 years.  This is fine.
  • If the cholesterol is between 110 and 129 mg/dl, there is a need for medical attention.
  • If the cholesterol level is higher than 130 mg/dl, there is a need for family intervention.
  • If an individual ignores the signs, this can lead to coronary heart disease.

2. Leave snacks ready and have a rule.

  • A great number of children come home and have the freedom to choose whatever they want to eat.  Leave healthy food stuffs, such a fruit, low fat yogurt, granola bars, vegetables, and low fat dip ready for them.
  • Schedule snacks time.  For example 2:30 PM, 4:00 PM, depending on what time they will be eating dinner.  Remember, set times are a way to create good habits.
  • Take the children shopping and explain food labels to themPreservative foods are full of unhealthy ingredients and they should know, as Wellness by Nature mentioned on a previous article.   
  • Place the daily snack schedule on the refrigerator and follow it through– no exceptions.  Consistency is a good thing to create sound habits And this would save money regarding food budget.

3.  Limit your children’s time to watch television or play video games The American Academy of Child and Adolescent Psychiatry found that children who spent long hour watching television are most likely to:

  • Have less success in school.
  • Be overweight.
  • Not exercise enough.

4.  Help your children seek and pursue a hobby where they can spend time and limit food consumption.  These are some examples:

  • Mental Activities: working puzzles, reading books, writing tools, singing, making up short stories, memorizing poems
  • Physical Activities: exercise, dancing, playing games such as lost and found
  • Soulful activities: caring for pets such as fish or a dog, planting a flower, starting a small garden – set rules for pets, such as walking times.
  • Other: tents inside a room can open up your child’s imagination and spirit.

5.  Avoid fried food.

  • Most people fry foods in hydrogenated oil.
  • Tran’s fats are part of hydrogenated oils.
  • Tran’s fats are unhealthy.  They can lower the good cholesterol (HDL) and rise up the bad cholesterol (LDL).  A diet high in Trans fats can lead to chronic heart disease (attach high blood pressure article).

6.  Teach and practice exercise.

  • People have a misunderstanding of this.  When my kids were small, we did laps around the living room, singing songs, every day for 20 minutes. They saw this as a fun activity.  Until today my twos sons exercise on regular basis.
  • There are also other types of exercise such as stretching or jumping rope, which do not require being outdoors.
  • When possible take family walks outside.

7.  Avoid feeding your children hot-dogs, hamburgers, or any other meat proteins.

  • Meat Proteins are high in saturated fats.  They can increase the risk of heart disease, increase bad cholesterol and can cause intestinal issues.
  • Processed meats are high in sodium as well as saturated fats.

8.  Avoid giving your children drinks that contain processed sugar and high fructose corn syrup.

  • They increase risks for weight gain and diabetes.

9.  Change your children’s diet to 75 % foods from fruits, vegetables, wholegrain cereals, legumes and beans, and nuts.

10. Take full responsibility for the health of your family.  Think about the fact that these simple steps can save you a lot of money in medical bills – Be proactive and be healthier.


In Conclusionchildren are becoming fat and obese at a very fast rate.  These 10 simple steps would help children be healthier, lose weight, and have a better chance to succeed in life. For example, 20 minutes doing a physical activity or eating an apple instead of chips can be helpful.  It is also important to be consistent and set rules.  To the basic question, “what can I do to help my children lose weight and be healthier?” Wellness by Nature encourages parents to take full responsibility to the nourishment of the children – mind, soul, and body.  You can start by applying these ten simple steps.

Read More:

Children, Cholesterol and Wellness

Nature, Wellness, and Children Heart 

See More

Child Teaching Exercise and Wellness  

Parents, Wellness and Nutrition Responsibility 

Act On In Wellness And Play! 


Questions or Comments?  😀



Candelaria Brown

About the Author

Candelaria Brown

I'm no doctor, but I love sharing from my vast knowledge on the power of foods and techniques that help you vastly improve your life in areas like physical health, sickness prevention, and emotional and spiritual balance. Read more about me...

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