A young boy suffering from obesity. This condition is a major health problem in Jamaica. The Ministry of Health is taking steps to deal with this lifestyle disease among adolescents. - Reuters

Last week, we began our four-part series for Child Month on managing your child's weight by fitness expert Meloney Martin.

Here are some ways you can help your family cut down on calories:

Cook with less fat. Bake, roast or poach (cook in simmering liquid) foods instead of frying.

Limit the amount of sugar in your child's diet. Offer water or low-fat milk instead of soft drinks, fruit juice and sports drinks.

Keep healthy snacks in the house, such as fruits, vegetables, low-fat popcorn, low-fat yoghurt or fat-free pudding.

Eat out at fast-food restaurants less often.

Don't be too strict with your child's diet. Fast-foods and sweets can still be eaten, but they should be eaten in moderation.

Feeding children

Eat meals together as a family as often as possible. Avoid eating in front of the TV.

Avoid giving your child food as a reward for good behaviour. For example, don't promise your child a candy if he behaves well at the store.

Avoid keeping food from your child because of poor behaviour, e.g., if the family is having dessert, let your child have it also, even though he may have misbehaved.

Increasing physical activity

Children need about one hour of moderate physical activity most days of the week. Plan activities for the whole family, such as skating, football or basketball. Involve your child in other physical activities, such as washing the car, gardening and walking the dog.

Limit your family's TV, video game and computer time.

How can I support my child as we make lifestyle changes?

Accept and encourage your child. Your child needs support, acceptance and encouragement. Be encouraging when the child has done or tries to eat healthier or be more active. Tell your child that you still accept and care for him/her when he/she is having trouble making changes.

It may be too hard for your child to make too many changes all at once. Try making one at a time.

Focus on making lifestyle changes to improve the health of your whole family. Try not to focus these changes on your child because he is overweight.

Teach your child not to use food as a way of handling stress or success.

Meloney A. Martin is a certified weight management specialist/fitness and nutrition coach/sports nutritionist/ certified children's nutrition specialist/ISSAC certified personal trainer. Contact details: Spartan Health Club, 9 Lady Musgrave Road, Kingston 5, Jamaica. Phone: 579-6222. Email: mhnc2005@gmail.com.