Overweight pre-teens can have future health problems and difficulties fitting in socially. Starting a plan of healthy food and exercise can help your pre-teen lose weight. Healthy meals don't have to be bland and tasteless; by preparing tasty foods that are easy to take to school or eat on the go, you can help your child lose weight without feeling deprived or like she is "on a diet."
Breakfast
Eating breakfast can aid in weight loss because it gets your metabolism going for the day, according to MayoClinic.com. It will also provide your child energy to concentrate in school and get through until lunch. Breakfast doesn't have to mean breakfast foods; Mayo Clinic says even leftovers from dinner will do, if your pre-teen isn't excited about eggs and bacon. Aim for a mix of nutrients: complex carbohydrates, lean protein and healthy fat. Try yogurt with granola and a handful of nuts, for example, or make oatmeal loaded with walnuts, dried cherries and a bit of dark chocolate. According to "Fitness" magazine, steel cut oats are a whole grain and have fiber to keep you full.
Snacks
Snacks don't have to sabotage a weight loss plan; in fact, they can help save it. When your pre-teen gets too hungry, her judgment may become cloudy and cause her to overeat unhealthy foods. Avoid temptation by keeping healthy grab-and-go snacks in the house. Make your own trail mix with nuts, shredded coconut, dried fruit, seeds, pretzels and a small handful of candy for a touch of sweetness; serve the mix in plastic bags. At the beginning of the week, cut up fruits and vegetables and put them in hard plastic containers along with hummus or salsa for a healthy snack; you can also package berries for sweet snacks.
Substitutions
Just because your pre-teen tries to lose weight, it doesn't mean you should stop making his favorite recipes; simply make substitutions for healthier meals. When cooking, replace half of the butter or oil with applesauce and use turkey bacon instead of regular bacon. Cut the amount of cheese you use in half and use whole-wheat flour instead of white flour. You can sneak in extra vegetables into recipes or add spinach into smoothies for extra nutrition without the extra calories.
Baked Snacks
Many pre-teens look to fried, fatty snacks -- like French fries and chips -- when they are hungry. Replace unhealthy versions with your own baked versions to have delicious foods on hand. Instead of French fries, make baked fries using sweet potato or potato sticks tossed with olive oil and seasoned with sea salt and herbs. You can make potato and vegetable chips in a food dehydrator or by baking them in very thin slices.
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