Q & A: What is the best way to reduce my child's high intake of sweets and chocolate?

If my child is overweight, is fat the first thing in her diet that I should restrict?

Most doctors and child nutritionists will probably tell you that the first things you should restrict - or even cut out altogether - are the low-nutrient 'junk' foods and drinks which offer little in the way of nutrition but are high in calories. Some, but not all, of these will be high in fat; others are high in sugar; some are high in both.

Some parents find that by just cutting out all sugary drinks, for example, they can save their child hundreds of calories a day. For example, a can of cola is about 130 calories; a sparkling orangeade about 140, a half-pint glass of squash is about 50 calories, enough powder to add to half a pint of milk to make an instant fruit 'shake' is about 80 calories, and a 250ml carton of blackcurrant drink is about 150 calories.

Few children drink tea, coffee or water, so most children are drinking several such sugary beverages a day, and the calories in them easily mount up. Better alternatives are plain semi-skimmed milk or water, or diluted fresh fruit juice. (While fruit juices may contain vitamin C and other trace elements they can be quite high in calories and the fructose they contain can promote tooth decay. The same applies to fruit smoothies.) The milk contains calories but is a good source of calcium, while water is calorie-free and cost-free.

Next think about cutting out sweets and chocolates, then snacks such as crisps and salted nuts. Then consider cutting out high-fat sugary puddings like cheesecakes, trifles, gateaux, fruit pies and chocolate desserts. Along with these cut out or down savoury pastry items like sausage rolls, pork pies and pasties.

These are generally then the first things to restrict and for many children will be enough in themselves to instigate weight loss.



What is the best way to reduce my child's high intake of sweets and chocolate - banning them altogether, or using them as occasional treats?

It is hard, once children reach school age, to police a complete ban on sweets and chocolate - they will always find some from someone, somewhere ...and be more inclined to want to do so if they know that you really, really disapprove. Surprising as it may seem, banning gives children a sweet tooth almost as much as does giving endless sweet treats and rewarding good behaviour with sweets. This is because the child comes to think that if something is so good that it is widely available everywhere (they see sweets on TV, in all the shops, in other children's pockets) and yet so bad that you don't want them to have even one now and then, this has got to be something well worth trying - and lying - for.

So I wouldn't ban them exactly, but neither would I use them as occasional 'treats'.
I would tell your children that you don't like sweets yourself because they are 'empty' calories with virtually no or no nutrients in them, they are high in calories and that may make them fat, they can contribute to tooth decay, and they may contain lots of artificial additives which may not be good for them. Tell them if they would like to try a pack now and then, bought out of their pocket money with your knowledge, then that is up to them, but that you think it is a waste of money.

Why give a child the impression that sweets are a special 'treat' when they have such a long list of negatives attached? Try to instil in the children that a real sweet treat would be something truly gorgeous like a bowlful of the new season's strawberries, or a slice of home-made bread with some organic local honey?



I know my children should take more exercise but it is hard to know what to get them to do as they refuse to even consider 'going for walks'. Any suggestions?

Generally most children will get active if there is an element of fun/ competition/ adventure/ excitement/ challenge or discovery involved. I have to admit that most children down the years have loathed the idea of 'going for a walk' but if you can dress it up as something else, (treasure hunts or orienteering, looking for rare flowers or butterflies, birdspotting for example) it becomes more acceptable. Even training a puppy to walk on the lead is fun. Of course, you can't always think of things to make a walk more exciting and older children will no doubt turn their noses up at the above ideas anyway.

So what else can you do? Here are a few ideas, some of which are more suitable for town than country, others may need some cash (although often, not a great deal). Children vary so much in what they enjoy that finding a winning formula to get them moving is sometimes a matter of trying several things until you hit the button.

Most of the suggestions will involve you in organising them, chaperoning, and taking part yourself sometimes, especially with younger children. But as adults don't tend to get enough exercise either, this can only be a good thing for you, too.

• If you have a nearby park or recreation ground, try ball games (football, rounders with a group of friends, cricket, basic tennis, baseball, simple 'catch') followed by a (healthy) picnic in summer.
• Older children will like skateboarding, rollerskating, scootering, cycling if it is allowed in the park.
• Check out the local leisure centre and see what is on offer. Most things are low in cost. You may find such things as: badminton, indoor tennis, five a side football, gymnastics, trampolining, fencing, cricket. You may find exercise classes for children too. All these are best organised with a group of friends - few children will want to go on their own. Chauffeuring and chaperoning can be shared then with other parents.
• The leisure centre will also offer holiday sessions of rollerskating and dancing and may do short courses in sports including rugby, cricket, football and tennis.
• The swimming pool - good for children of all ages. If they can't swim well, a course of lessons is a good idea. There should also be courses on offer for lifesaving and diving.
• Sports clubs and similar. Doing a sport with other youngsters makes it much more fun, especially if there are competition days, demonstrations, and so on. Your library should have information on what clubs your children could join or the national sports body will help. Nearby there may be orienteering, cycling, athletics, swimming, gymnastics and more.
• Don't forget that dancing is a great calorie-burner and good aerobic exercise so evenings out at the disco may be good, too. Local youth clubs usually hold regular discos for pre- and young teens. Secondary schools may do similar.
• Children over 14 may enjoy joining the Duke of Edinburgh Award Scheme (www.theaward.org) which involves a high percentage of physical challenges - many schools take it upon themselves to arrange the first, Bronze award during lunchbreaks and after school hours.
• Other children might like to join the cubs or brownies (later the scouts and girl guides); again, this involves a lot of physical activity (and fun).
• Most girls like ponies and many boys do too - riding lessons are expensive, but keen children may offer to muck out and clean the tack in return for free riding. (And mucking out will get them fitter than the riding itself.)
• Doing chores for a wage. Many children want extra cash - once the kids have done their normal washing up/bedmaking for their pocket money you might consider offering them 'wages for work' - a few hours' digging or mowing at the weekends, car-cleaning, housework, whatever - will help you and burn off plenty of calories for them.
• Responsible children over 14 can get themselves a job outside the house for a few hours a week - delivering papers/pamphlets/phonebooks etc is ideal as it involves plenty of walking or cycling.
• Consider sending them on an adventure holiday in the school break - several companies, such as PGL (01989764211) or Camp Beaumont (01263 576585) do 'two for the price of one' breaks. A 'mixed bag' break - where lots of different activites are on offer - may help a child to decide what it is that he really enjoys and you can then follow this up when they are back at home.

Anything you can do that gets them moving, rather than sedentary, all adds up. Don't be put off if your child is overweight - he or she is still likely to be fit enough to start an activity. Many children who begin to take an interest in some form of exercise find that they begin to lose a little weight, and when they see this happening they may also be motivated to eat better.

Lastly, going back to the dreaded walking - consider forgetting the car and walk them to and from school. This really is walking with a purpose - even a 15-minute walk each way means one hour a day of walking, which may well be enough to give your children all the exercise they need.