It’s time to talk about healthy eating.
Research shows that diets that restrict calories in children fail in the long term. What does work: carefully replacing foods that aren’t beneficial with healthy, tasty foods that are filling and good for your kids.
A key goal in designing a healthy weight-loss program is to make sure your child doesn’t feel deprived – and does feel full.
The E in BOUNCE stands for elimination diet.
An elimination diet is a strategy designed to gradually transform your entire family’s eating choices.
I advise parents to use a five-week elimination diet. Each week you make positive diet changes,
Substituting healthier foods for the junk, the sugary drinks, the highly processed and simple carbs, and the sugar-laden items your family has likely grown to depend on.
By using simple substitutions, you make positive dietary changes each week that leave your child feeling satisfied and full.
It is a 5-week plan built on simple changes.
The beauty of an elimination diet is that it’s subtle, so it is possible that your child won’t even notice all the changes.
The plan includes:
- eliminating sugar-sweetened beverages
- replacing high-fat junk food with healthier alternatives
- increasing proteins, fruits, and vegetables
- substituting healthier carbs
- minimizing saturated and trans fats
The 2005–2006 National Health and Nutrition Examination Survey identified the top 25 sources of calories among American children ages 2–18. The list includes such foods as French fries, pizza, sausages, and ice cream. Just by substituting water, skim milk, and even diet soda for sugar-sweetened beverages, juice, and whole milk, you will eliminate 4 of the top 25 items on that list. That means that, without even making any food changes, your son or daughter should easily lose a couple of pounds per month.
Has your family tried to make food substitutions? What healthy foods do your kids like best?