The best way to help your child lose weight is not to count calories, but to provide healthful, well-balanced meals in conjunction with an active lifestyle. Children generally should eat whole grains at every meal, vegetables four to five times a day, fruit two to three times a day, dairy and calcium-rich food two to four times a day, and a protein-rich food--such as meat, poultry, fish, beans, eggs, nuts, or legumes--one to two times per day. Replace high-sugar, high-fat, and processed food with home-cooked, fresh, healthful meals. Consult your child's doctor if you are concerned about your child's weight or want to make a radical change in your child's diet.
Breakfast
Children should never skip breakfast, since it provides them with fuel to keep them active through the morning. Avoid high-sugar breakfasts, such as sugary cereals, which inevitably contribute to weight gain. Instead, try offering sugar-free oatmeal or cream-of-wheat made with milk and topped with sliced bananas. Other great healthy breakfasts include scrambled eggs with sliced strawberries on the side or low-sugar raspberry yogurt with granola. Serve breakfast with a glass of orange juice.
Lunch
School cafeteria lunches often are high in sodium and overcooked. Pack your child a healthful, balanced lunch to ensure that he or she eats well at school. Use your creativity to construct lunches that include whole grains, vegetables, dairy, fruit, and protein. Try making a turkey, ham, or tuna sandwich with cheddar cheese on whole grain bread. Provide a side of baby carrots and blueberries. You can also provide your child with pita, cut up vegetables, a container of hummus, and fruit yogurt.
Dinner
The key to making healthful, child-friendly dinners is to buy high-quality ingredients. For example, buy whole wheat pasta to make spaghetti with meatballs, or use real cheese and milk to make macaroni and cheese. Design your child's dinners to include at least a protein, whole grain, and vegetable. Try making chili with ground turkey, vegetables, and a range of beans. Serve over quinoi or brown rice. Another option is to bake chicken breast with a simple sauce-- such as honey mustard-- and serve with steamed broccoli drizzled with a little melted cheese. Cook healthy meals for yourself, and encourage your child to try all the same foods you eat. This is a great way to become a healthy role model for your child.
Snacks and Drinks
Children often need snacks between meals to get them through the day. Provide your child with healthful snacks, rather than chips, candy, or other high-fat, high-sodium and high-calorie foods. Snacks can include whole grains, vegetables, fruit, dairy or proteins. Here are some options: whole grain low-sodium pretzels, cherry tomatoes, grapes, mozzarella cheese stick or cashews. High-sugar drinks also contribute to child obesity. Provide low-sugar fruit juice and water for your child to drink. Cutting back on soda will help your child lose weight.
Dessert
It's no doubt children love sweets, and it is not a crime to provide your child with a little dessert now and then. The key is to limit your child's daily intake of sugar, which directly contributes to weight gain. After dinner you may provide your child with a one or two cookies. If they want more for dessert, you can provide mixed berries with yogurt, graham crackers, or dried fruit. The less sugar your child eats, the less weight he or she will gain.
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