More than 15 percent of children in the United States are overweight, according to the University of Michigan Health System. To improve your child's weight, you need to make it a family affair. Keep healthy foods in the house and make it a point to eat meals together. Meal plans for an overweight child should include a variety of healthy food choices from each of the food groups. You can use the USDA's MyPyramid as a guide to help you create healthy meals.
Breakfast
Breakfast is an important meal, especially for children. Eating breakfast improves concentration and learning and helps promote a healthy weight. Provide your child with a balanced breakfast for a healthy start to the day. A simple and healthy breakfast may include a bowl of whole grain cereal with low-fat milk and some fruit. When choosing a cereal for your child, look for ones that list a whole grain as the first ingredient. If time is limited at breakfast, make your child a healthy smoothie he can drink on his way to school. Blend 1 cup of low-fat milk with 1 banana and a handful of frozen strawberries, and add a 1 tbsp. of peanut butter for extra protein and healthy fat. Whole grain toast with low-fat cheese can also be eaten on-the-go. Add a cup of milk for calcium.
Lunch
Lunch is as equally important for your child as breakfast. Whether bringing lunch from home or eating the school lunch, plan together. Your child may be more likely to eat healthy foods if she played a part in selecting them. When eating foods from home, provide your child with a list of healthy foods to choose from. Offer a selection of healthy whole grains, sources of protein, fruits and vegetables. Healthy lunch meals may include some whole grain crackers with string cheese, carrot sticks and a cup of fruit cocktail. She can also have a turkey sandwich on whole wheat bread with sliced cucumbers and grapes.
Despite its reputation, school lunch offers a number of healthy options for you and your child to choose from. In fact, children who eat the school lunch have higher nutrient intakes, according to the American Dietetic Association.
Dinner
The dinner meal is a great opportunity for you to eat as a family. Children who eat meals with their family are more likely to make healthy food choices. To help improve nutrient intake and calorie control, eat a salad with your dinner meal. A healthy meal option for dinner may include spaghetti and meatballs with a side of steamed broccoli. Make your meatballs using very lean ground beef or turkey to reduce fat and calories. Make a healthy pizza using a pre-made pizza crust topped with tomato sauce, low fat cheese, peppers and mushrooms. Tacos also make a healthy dinner meal that children enjoy. Like the meatballs, use lean ground meat to make your tacos. Fill corn or flour tortillas with meat, low-fat cheese, lettuce and tomatoes and serve with a side of rice and beans.
Snacks
Snacks are an important part of your child's diet. To help keep weight under control, offer your child healthy snack choices. Nutritious snacks for overweight children include fresh fruit, low-fat yogurt, dry cereal, whole grain crackers, carrot and celery sticks and cheese sticks.
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