... 
 
ENCOURAGE LIMIT 
 
Walking 
 
Watching TV 
 
Playing With Friends And Family 
 
Playing Video Games 
 
Jumping Rope 
 
Riding A Bicycle 
 
Dancing 
 
Running 
 
; 
 
Sports 
 
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CHANGES I'LL MAKE TO HELP MY CHILD 
Developed by the Office of Nutrition 3726 This is an Equal Opportunity Program. If you believe you have been discriminated against because of race, color, national origin , age, sex or handicap, write immediately to the Secretary of Agriculture, Washington, D.C. 20250. 
$2078/33M 
 
TRIM AND 
FIT KIDS 
WIC PROGRAM GEORGIA 
DEPARTMENT OF HUMAN 
RESOURCES 
 
 WHEN YOUR CHILD IS 
 
OVERWEIGHT 
 
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The goal for overweight children is weight 
 
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control, not weight loss. The key is to 
 
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keep the weight the same or to slow 
 
down the weight gain as the child grows 
 
taller. A child who weighs too much can 
 
easily become an adult who is overweight 
 
and may have diabetes, high blood 
 
pressure, heart disease, and strokes later 
 
in life. 
 
TIPS 
Serve small, child-size portions. Offer second helpings from lower-calorie foods like vegetables and fruits. Limit second helpings of high-calorie foods. 
Remove serving dishes from the table during mealtimes. They may tempt your child to take second helpings. 
Help your child recognize feelings that may be confused with hunger such as boredom, sadness, or worry. Satisfy those feelings in some way other than with food . 
Serve meals at a regular time. Skipping meals may lead to high-calorie snacking and overeating at the next meal. 
Use low-fat cheese, milk, and yogurt. 
 
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EXERCISE 
Weight control is a balance between the food you eat and the exercise you do eaqh day. Getting lots of exercise is one of the best ways to avoid weight problems. 
Use food for meals and snacks, not to reward or punish. Serve foods cooked with less fat, and leave off gravies and sauces. Serve baked, broiled, and boiled foods more often than fried foods. Encourage your child to satisfy his or her thirst with water instead of sodas, sweetened tea, and other drinks that contain a lot of sugar. Set a good example. Children learn by copying their parents. Be patient with your child and with yourself. Changing habits to help control weight takes time. It doesn't happen overnight. 
 
TRY THESE 
Fresh fruits and vegetables 
 
INSTEAD OF 
Candy 
 
Fruits packed in juice 
 
Fruits canned in heavy syrup 
 
Water or unsweetened fruit juice 
 
Soda, punch, pow- 
dered drinks, tea, or fruit drinks 
 
Plain crackers, unbuttered popcorn, or rice cakes 
 
Chips 
 
Lean fish, poultry, low-fat cheese, or hard-cooked eggs 
 
Hot dogs and highfat lunch meats like bologna 
 
Frozen fruit bars 
 
Popsicles and other ice cream treats 
 
Graham crackers, animal crackers, and vanilla wafers 
 
Cookies, cakes, and pies 
 
Spices and herbs 
 
Butter, margarine, fatback, ham hocks, gravy, or sauces 
 
Unsweetened cereal 
 
Sugar-coated cereal