Diet Ideas for Overweight 9 Year Old

Updated on May 19, 2013
D.J. asks from Atlanta, GA
26 answers

My 9 year old weigh 120 pounds, size medium in juniors. Yes Im aware that she is overweight. I need suggestions for a diet because Im at a loss.Her typical daily diet goe like this..breakfast and lunch at school. A healthy sfter school snack like oranges, pears, watermelon or snacks that is less than 100 calories. Now at dinner..I must admit that she eat an adult size portion of food. When I give her a child size portion she complains that she is hungry until she go to sleep. I dont want to starve her.She only drink water is not allowed to eat sweets or candy. Only allowed to chew sugar free gum. She also get physical activity outside for at least an hour and play wii fitness or dance games for an hour everyday. But she is still gaining weight! Diet suggestions PLEASE. I need a diet plan thats not so pricey.O, I forgot that we eat out at least 2 days (on the weekend) a month. In which she is allowed to eat the (adult size) combo meals and drink sodas. I allow her those 2 days a month because I see no harm in 2 days a month.

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So What Happened?

Thanks everyone for the advice..he majority of you said that school foods are unhealthy and may be contributing to her weight gain. Summer is approaching in about a week in which she will not be eating school foods. Im gonna do as you all suggested with meal planning and with summer approaching she will get more physical activity.

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answers from New York on

Breakfast at home, pack her lunch. Do not put her on a diet! Change the way the entire family eats. No junk food in house. Gradually change things I keep saying if we went back to diets of the 50s n 60s we would be much better off. Meat, chicken, fish, veg and a carb. Simple sandwich for lunch. Cereal, OJ for breakfast. The very first Weight Watcher diet is the perfect meal plan for all. You might to look into that plan. Teaches great eating habits. Did the trick for me. Still follow it 40 years later!

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answers from San Francisco on

Ask her doctor for a referral to a nutritionist, you need professional guidance.
She doesn't need a diet she needs to learn how to eat a healthy, reasonable amount of food.
Complaining about being hungry could be a physical problem, or she could just be bored, either way you say NO, you are the mom and she is CLEARLY not starving, that is just ridiculous.
In the mean time, don't let her eat the school meals, make her a healthy breakfast and pack her lunch (those school lunches are usually high in calories yet unsatisfying which is probably why she's so "hungry" at dinner.)
Don't keep ANY junk food or processed food or soda around the house. Unless the whole family changes she is doomed to struggle with this for a very long time.

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answers from Philadelphia on

Sounds to me like she is eating an unhealthy breakfast and lunch since her snack and dinner are OK. Start feeding her before school and pack her lunch. Then you know she is eating healthy food for those meals.

3 moms found this helpful

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answers from Jacksonville on

Talk to her pediatrician.
Is she tall for her age?

And really look into what she is eating at school. You might be surprised by how unhealthy some of it is. My son (lean all his life, but very solid) gained weight eating school lunch only--not even breakfast. This year he started riding the bus in the mornings and will eat a zone bar or something at home and then (the bus ride is long... he gets on at 6:50 a.m. and classes don't start until 8:00) he will grab a "2nd breakfast" at school. This is almost always something totally unhealthy--like a sausage biscuit, or sausage wrapped with a pancake on a stick. These are VERY typical of school breakfasts.

I am curious what you serve for dinner, as well. A healthy small snack (like an orange pear or watermelon) is fine after school, but what are you allowing her after that? You said adults sized portions, but of what? Are they carbohydrate laden foods, or do they have lots of veggies and lean protein? An adult size portion of lasagna and garlic bread will pack on the pounds, no matter what else you are eating for the day.

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answers from Seattle on

You need to start feeding her breakfast at home and send her a packed lunch. It's the school food that's killing her.
You say she is only allowed to drink water, but at school they have chocolate milk. So she probably drinks that twice a day. At my boy's school they can buy a cookie with .50. If your daughter is bringing a dollar to school she could be buying sweets.
I don't believe the two days a month are harming her. I really and truly believe it's the school food.
My boys who are 7 and 10 play outside for 3-4 hours a day. They also play soccer 3 to 4 days a week 2 hours each time. Your daughter needs to move a bit more too.
What she DOESN'T need is to hear from her mom that she is overweight or that she is on a diet. I talk to my kids all the time about how food is to fuel our bodies. To give us the strength and energy to do what needs to be done. That healthy food helps our brains work, our muscles grow, and our bones stay strong. That is what she needs to hear.
Mom, start walking with her every night. We call them "night time walks." We listen to frogs, see bats, and look for slugs. My boys loved it, and it was keeping them moving.

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answers from New York on

Your daughter doesn't need to go on a diet. It's a great way to start a life long eating disorder if you start mentioning dieting at this age. Instead take a look at what she is actually eating all day long and what your family is eating. Breakfast and lunch at school is usually filled with carbs, fats, and lots of salt. Not healthy at all. Start packing her food to eat at school and include protein, fruits and veggies.

Look at your dinner plate and see what's really on it. Your plate should be 50% veggies (without a coating of butter or sauces), 25% protein, 25% carbs. Cut out as much processed food as possible. Try to have at least 1 no meat meal a week.

Get outside as a family to do things every single day. Take a walk, a bike ride, go to the park and kick around a ball. Do everything as a family so it's part of everyone's routine and not just your daughter's. Make things fun and although she might not lose weight she may maintain and grow into her weight.

6 moms found this helpful


answers from Washington DC on

well, you say she's steadily gaining, yet see 'no harm' in 2 days per month of lousy food. if indeed she's eating healthily ALL other 29 days it wouldn't be a problem, but it seems this is not the case.
it may well be that those 2 'treat days' make combo meals (is that fries and a greasy sandwich?) and soda (never a good thing) so irresistible that she dreams about them all the time. i'd be very wary of dividing food into 'good' (restrictive and dull) and 'bad' (delicious and unhealthy.)
school meals are typically pretty awful, although i know many schools are working to change that. if your school is not offering good (REALLY good, ie healthy) options, you will have to send her meals with her.
as for the adult-sized dinner, it's not always a matter of how much, but of what it is. if eating out for you means something with 'combo' on the menu, you may well have to start slowly and steadily revamping the way your family eats, not just at home but all the time.
healthy does not have to mean boring.
it's time to start reading labels and counting nutritional value points. it's boring and it sucks, but you're the mom. she's not going to do it on her own. work on this WITH her. when my younger was having weight issues, part of our homeschool focus was on nutrition, researching how the body metabolizes certain foods, and how to work healthier options into an enjoyable meal plan. it wasn't a miracle cure. but now at 22 he is 3 sizes smaller than he was at 14. don't impose miserable eating rules on her, enlist her help in finding viable and yummy solutions.
the healthy snack is a good start, and so is refusing to let her go hungry. now it's time to fill the house with terrific options so she always has something to grab when the hunger pangs hit, but junk is never there to tempt her.

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answers from Washington DC on

My daughter is/was similar. She didn't weigh quite that much at that age but she was overweight. I too tried portion control, healthy snacks and food, cut out greasy and fried foods and sodas. I talked to pediatrician EVERYTHING.

The doctor, who was also concerned, ran all sorts of tests, talked to her etc. The outcome: My daughter overeats. There isn't anything going on, she just over indulges.

Now this may or may not be the case with your child, but if it is, I just want to let you know she may level out. Is she heavy but solid? Meaning she doesn't have a flabby stomach, thighs etc? She may just be a bigger girl. My daughter now 15 weighs more than I did at her age, a lot more, but she is NOT fat. What she isn't is a skinny girl. She hasn't gained any weight for a long time. So, yes, she hit her current weight sooner than we would have liked, but she's been there for 2-3 years.

She is very active, on the dance team etc and healthy. She just isn't skinny. She looks great in whole piece bathing suits and tankinis, just not bikinis. She really doesn't have a defined waist and that impacts your look. That's not due to her weight, but genetics. People on my moms side really don't have one. I take after my fathers side and have a small waist, I had to learn that that makes a difference visually.

Is your daughter tall for her age as well? See her height was advancing at the same rate as her weight, her doctor decided it was just how she was meant to be. There are no current concerns about her size and weight and once I stopped worry so much about how she was eating, it got better. She knows when she needs to stop and most times she will. She still out eats most grown men, but you would never guess it by looking at her.

She used to wear the plus size kids stuff, but now wears mediums in shirts and depending on the store a 7 or 9 in jeans. Not skinny, but far from fat and very solid.

Good luck!

5 moms found this helpful


answers from Las Vegas on

I think it's important to approach this as a family and not put her on a diet but rather have the entire family begin to eat differently. This way, she won't feel singled out ... NEVER call what you are doing a diet...

Eating fruit is great BUT despite its health benefits, too much can have a negative impact on a person. Such as raising a person's insulin level, which in turn, depending upon the person, can cause more belly fat..
Therefore, if you are going to do fruit.. Go for the ones with the lower glycemic index rate.. (you can find that online)

My son has always been a bit over-weight, this despite what we considered a healthy diet. However, more recently within the last year or so, his weight stabilized.

In our household, if we want to shed the pounds we have to limit fruit intake and starches (pasta, bread , rice) and up our exercise.. Also, IF we do have a starch, we aim for the earlier part of the day and at night, keep our meals to protein and complex carbs such as veggies..

I think it's a good idea to begin packing your daughter's meals (this way you know exactly what she is getting) I would NEVER trust a school to know better than I do what my child needs in terms of nutrition.. It takes more time to make both meals, but I've been doing it since my son was little.. Also, get your daughter involved in helping to plan her lunch. This way, she becomes more aware of good nutrition..

I, myself go to a OA and would suggest that you not count calories/diet.. However, a good food plan is helpful.. get the whole family involved..

Usually, if a child is fat, the caregiver is fat.. (I say this from my own experience) in that when mine and my husband's weight goes up, our son's follows and then vice versa..

My husband's cousin had a son who was overweight and his parents always singled him out (concerned for his health of course) but the father was/is OVER weight.. yet, emphasis is put on the kid.. Again, it's so important to make this a family event .. this way, the child feels completely supported..

good luck in whatever you decide to do..

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answers from Los Angeles on

I don't know if you have checked into the calories in the school meals, but I suspect that may be a large part of your daughters weight problem.

The body is like a bank account. The more calories you put into it the bigger it gets. Read the calories on the side of a soda can. The sodas are very high in calories unless you get diet sodas.

I have fought weight gain for years. I decided to see what successful people were doing and to see if I could follow their example. So I started looking at skinny people and watched what they ate. What I found was that when I was served a meal, I cleaned my plate (like I was taught to do from childhood). Skinny people very seldom cleaned their plate.

When Michael Phelps won all those gold medals reporters interviewed him constantly. One of the interviews really got my attention. The reporter asked Michael how many calories he consumed. Michael said he ate 12,000 calories each day he was training. 12,000 calories? When I'm on a diet, I don't consume 12,000 calories in an entire week. But, I don't swim 6 to 8 miles each day at world record pace.

If you want your daughter to loose weight, she is going to have to go to bed hungry. When I am actually loosing weight, I'm hungry.

I moved from one home to another in January and February. We were under a very tight deadline. My wife did most of the packing and I did most of the moving. I have a pickup and moved banana box after banana box of my stuff. I made three pick up loads each day. It took me 12 to 14 hours each day to do it. I joined a weight loss contest. I won because I lost 12% of my body weight in 6 weeks. I did it because I was exercising (moving banana boxes) all day and eating very little. I didn't have time to stop and eat. I'd make a sandwich an eat half of it for breakfast and after I finished moving a pick up load, I'd eat the other half. At the end of the day, I might get another whole sandwich, but there were times I just fell into bed exhausted without eating anything.

Good luck to you and yours.

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answers from Amarillo on

No child at 9 should be on a commercial diet. You should re-evaluate what you have at home. As many others have said you need to record everything that is eaten for two weeks. After the two weeks, make your plan and stick to it. If it means smaller portions, smaller portions, her stomach will shrink.

I recall being the "fluffy" person about that age and it was no fun. The cool clothes were no nos because they didn't come in my size. I had to go to the woman's section to find things that looked young enough and so on. I ate and I think I ate just to eat. At about 12 or so, I stopped eating and lost all the baby fat to have curves.

Do do research on meal preparation from scratch. Incorporate this into your daily life style. Do not get premade or pre-crockpot meals as these have extra ingredients to make them taste better added.

My daughter says she thought going to McDonalds or Burger King was a treat as they were not on every corner when she grew up in the early 80s. All food was prepared fresh at home.

Good luck.

the other S.

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answers from New York on

You don't mention what the school lunches and breakfasts are. Why would she eat breakfast at school?... I agree with other posters who say not to have her eating school food. It's going to be way more processed and likely fatty, cheap ingredients etc. And likely it's high in carbs. Cut out carbs as much as possible. My husband did and dropped pounds so quickly he couldn't believe it. My kids are prone to being heavy I think so I focus on protein, veggies and fruit for them. They do have some carbs of course but not a lot. Remember that white flour basically turns to sugar in your body. Even whole wheat flour. I would buy sprouted wheat bread. It can't be whole wheat flour or it's not much better than white flour. Encourage her to drink a lot of water too. I still argue with my husband about the empty carbs thing but am glad I stuck to my guns. My kids have lengthened and slimmed to be very "normal" now while I see other kids around us who were totally skinny minnies gaining weight. I'm shocked. It takes discipline on your part too bc there will be arguing but it's worth it. There was a section in People recently about young kids who lost a lot of weight. See if you can find it. It was inspiring and the kids were so happy about it too.

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answers from Kansas City on

Children shouldn't "diet."
You need to focus on the rate of gain over the next year.
Work with your pediatrician.
Often they'll have someone in the office that will work with the child in person and make recommendations.
Seriously, call your pediatrician!

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answers from Los Angeles on

If you can feed her breakfast at home and send her with a packed lunch, that can probably help a lot. HOWEVER, you will need to make sure she doesn't double up and eat a second breakfast and lunch at school.

The most important thing is not to make a big deal about it. Rather than having it be about her weight, have it be about health and fitness. Whatever changes you make for her, make for the whole family. Take walks together after dinner, walk to and from school if it's feasible (a mile or less each way should be fine). Sign her up for soccer and swimming, as both are great forms of exercise.

What types of food do you serve at dinner? Make sure they aren't too high in fat - cook with oil instead of butter, don't make heavy sauces, etc.

If nothing works, talk to her pediatrician and make sure she doesn't have a thyroid condition or other issue that is preventing her from losing weight.

Just don't give her a complex about it, especially at this age. You don't want her thinking she's fat and having negative body image or to feel bad about herself. That's why it's so important to talk about healthy eating, not dieting, and to have the whole family do it together.

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answers from Detroit on

I would also start with talking with her pediatrician. Has she always been on the bigger side or is this more recent? Maybe there is something else going on, like a thyroid issue or similar? Or she's going to be hitting puberty soon and she'll grow into it? Are you, her father, or other family members on the large side? Some of it could be genetic too.

It's great that she's not filling up on sweets and junk, I would also make sure she isn't getting stuff like that elsewhere (school, friend's houses, etc.) Find out what breakfast and lunch at school consist of - they may not be as healthy as you think. You might be better off packing her lunches from home - low-fat PBJ or tuna on whole wheat bread, fresh fruit/veggie, Greek yogurt. Pay attention to what you are serving for dinner and how it is prepared - i.e. baked chicken vs. fried, etc. Perhaps you could try getting her to fill up on salad or some cut-up raw veggies with a low-fat dip before dinner, so she feels a little more full and is not as apt to eat such large portions. If she still insists she is hungry after, offer her something like popcorn (minimal butter and salt) to snack on or more fruit.

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answers from Washington DC on

I would ask her doctor to refer you to a nutritionist. I would also want to make sure it's just a matter of calories in vs calories out and not a medical problem.

I think the hunger can be partially habit. My DH is a snacker. In the last year or so, he's discovered South Beach and eats a modified SB diet (in fact, we both do, by association). He traded in his nightly Oreos for something healthier and lower calorie. He fully admits it's more habit than hunger. We stopped buying a lot of things (no sodas here) because we'd eat/drink them if they were available. Not available? Go eat a carrot stick. And make sure that when you offer healthy food, it's not smothered. A carrot stick covered in Ranch dressing is not as healthy anymore. And really look at the calories and nutrition. Low fat peanut butter is loaded with sugar instead.

Another thing you can do is pack her lunch. If she is eating school food and it is the typical school lunch (does your district have the calories on the menu on the website?) then she may be eating pizza, burgers and fries more often than you think. Same with breakfast. I understand why some schools offer all kids breakfast at school (ours does, because there are so many FARMS families) but if the breakfast is an egg, sausage and cheese muffin, that's a greasy way to start the day.

I think that as a family, you should look at your choices and meals and fitness. Make it an everybody get healthy thing and not just your DD.

If she eats adult portions, are they what you should be eating portions or the typical adult overeater portion? You can try the trick of getting smaller plates, and serving the plates with portions on them vs buffet style. Then if she wants more, you can serve her more.

If she is hungry, tell her to drink a large glass of water first. Hunger is often boredom or thirst. Remember, you will not starve her. Her body is used to too much. You need to help her retrain it.

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answers from Chicago on

My Family History Is Huge..Not Just A Bit But Huge In Weight Problems. I Have Recently Lost 90 Pounds. My Kids Are All Within reasonable Limits They Are Not Allowed School Lunches As Bread Sticks Dipped In Sauce And A Side Of Crackers From The Choice Bar Are Not A Rounded Meal. WeqUalify For Reduced Lunch But My Kids DeServe A Better Health Future Than What The School Can Cook For Them And Survey Their Food Intake. My Kids Play Outside For Up To 5 Hours On School Days And On Weekends We Are OutPlaying All Weekend. We Eat Alot Of Veggies, Meat, Drink Water And A Bit Of Fruit, No Heavy Carb Foods Potato, Corn, Rice,Pasta. Show A Good Healthful Example Do What Matters. None Of This Cost Alot OF Money Just Commitment. The Government Will Never Feed Good Food To Our Kids Or Help Them Shape Up Too Many Places Like Monsanto, Conagra And Major DrugCompanies Pay Our Elected People ToO Much To Allow A Good Healthy Lifestyle To Be Allowed, It's Up To Us.

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answers from New York on

If it's a sudden weight gain, I would take her for a checkup just to make sure it's not being caused by a medical issue. It sounds like you're providing healthy snacks and sufficient physical activity. Two fast food meals a month isn't going to cause her weight to keep creeping up, but you're saying at least two days, so I suspect you're eating out more often than you think. Limit the meals out to two and try for healthier restaurant options than what sounds like fast food combo meals.
What is the school menu like? If she's buying their lunches, and if their lunches are like ours here, I can see how daily breakfast and lunch could cause weight issues. Here, kids can get cereal but prefer the muffins and honeybuns that are like 16 grams of fat each, and I've seen kids eat two of the muffins. Sure at lunch the kids can take a little cup of canned fruit and a little cup of some type of raw veggie, but when they're buying pizza or a burger every day, that's really not a healthy lunch choice - it's like eating fast food every single day. If that's what her school meals are like, I'd stop putting money in the lunch account, give her cereal, fruit and yogurt in the morning, and send turkey/ham/chicken sandwich with a fruit or raw veggies and maybe some baked chips as a treat.
At that age, my daughter also pretty much ate adult sized portions - just make sure you're serving leaner cuts of meat, dishes that aren't made with a lot of cheese and serve her bigger portions of the lean protein and veggies, less of the starches. Start everyone off with a salad - that fills you up before you start on the main meal. Don't serve bread with dinner, if that's something you do. If you serve dessert, choose something that doesn't have a lot of fat like sherbet or pudding made with skim milk. I wasn't so concerned about sugar and never served the kids anything made with artificial sweeteners. If she's gaining so much weight, I'd be more concerned with the fat grams than the sugar.
Good luck!

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answers from Pittsburgh on

I have a daughter that recently had a weight issue. I cut out the eating at school and only allowed her to buy 2 days a week (lunch only). She dropped 10 lbs in the first 2 weeks. She also joined swim team, started eating more yogurt, and cut out a lot of processed foods. It has been adjustment but she has dropped the weight which makes it all worth wild. My daughter is by no stretch of the imagination a "tooth pick" type, but she looks so much more fit in her clothes. My advice, cut out school food and do more outdoor physical activity. Good Luck

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answers from Houston on

Portion control (she won't starve, I promise)
Exercise (NOT Wii fitness….psh)
You are failing her by allowing her to be overweight. simple as that.

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answers from Detroit on

since she eats 5 breakfasts, and 5 lunches at school per week.. 10 of her total weekly meals... I wonder what she is eating?

I know our school lunches are pretty healthy but not sure what happens at other schools.

I would aks your dr for a referral to a dietician. your daughter needs calories so she can grow taller and they usually don't want kids to lose weight just grow into the weight they have..

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answers from Orlando on

Maybe an appointment with a nutrionist? A friend of mine did that with her son, and he seemed to understand about reading labels and what a healthy diet/portion size was after that. She is not fanatical about it, but he has to learn to make the right choices as Mom/Dad won't be there all the time. My son is 10 and weighs 117. He has always been in the 98th percentile since he was a toddler for weight. He is tall too for his age, but a picky eater. I have counted his calories on an average day and its not much. We restrict sweets to weekends only and I just don't keep cookies/chips/ice cream in the house. If we want it, we have to get in the car and go get it. He does not drink soda. Mainly water or milk. Is a good fruit eater, but does not eat vegetables. He is active in soccer, basketball, swimming and biking. I think it is a metabolism issue, in addition to his limited picky diet. We do talk nutrition and I have him read labels so he understands portion size. Its all a learning process and has to become a lifestyle. We are working on it. Slowly. I try not to nag, but it is so hard. His dad is an emotional eater, and he sees him going for the peanut butter as a night time snack all the time.
I would talk to your ped and maybe see if you can get a referral to a nutritionist.

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answers from Augusta on

Cut her carbs to start with. Then stop the breakfast and lunch at school. Maximize her proteins , they will fill her up longer. Switch to something like greek yogurt with lots of protein in it for her snack , not all those surgery fruits.

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answers from Erie on

I saw an interview with a young girl about your daughter's age who lost her weight by walking and watching her portions. When my 18yo went to meet the recruiter for the Air Force, he was told he had to lose 20 lbs. He has lost 10 of those in the last 3 weeks by walking every day for at least an hour at a quick pace, and watching his portions as well as cutting way down on carbs. He also cut out all pop/soda and stopped using sugar in his coffee and tea. We are not an athletic family, but we do ride bikes and hike in good weather. Walking was the best solution at the time, but he will also be biking soon in addition to the walking. We figure he'll be able to sign up by the middle of June!

Breakfast at many schools is filled with processed carbs and low fat/skim milk, which is higher in carbs than whole milk. There isn't a lot of protein in those breakfasts, and that is the one thing we need in the morning, not carbs. Feed her an egg sandwich on a whole wheat muffin before she goes to school. Teach her how to pick out a healthy salad-based lunch. Encourage her to walk briskly by walking with her, every day. Give her a yoghurt and fruit smoothie sweetened with a fruit juice like orange juice, or whole grain high fiber crackers and veggies with hummus, after school.

Good luck!

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answers from Oklahoma City on

You do realize that an adult medium is usually the same size as a child's large or x-large right? Well, just in case you didn't know that, my granddaughter is going from a girls 8 to a 10 and she can also wear almost every adult X-small and small she puts on. She's 9 and weighs 50 something pounds.

An adult small will have thigh high cut's in a bathing suit, room for boob's, darts, a deeper cut arm hole for comfort, a tiny bit smaller waist and a bit fuller hip/thigh, they are basically the same garment but with slight, less than 1/2 inch difference.

I don't think it sounds like your girl is really flabby type of overweight but more like she's solid. If she's flabby and has rolls of fat hanging then of course she's overweight but exercise is all that will take care of that.

It sounds like she's not getting anything that is making her this way.

If she ate a whole fried chicken for dinner every night, if she ate a couple of Big Mac's a week, etc....that would tell us she's eating foods that are contributing to her weight issue. What you are saying that she eats isn't really enough calories for a kid her age.

Are any other kids in the family this size? Do the kids run big in hubby's family and then when they hit this certain age they shoot up and get thin? I know at least one family that does that. Their little girl is a year younger than my granddaughter and she can't even wear an adult large in shorts or pants. BUT she's solid and doesn't have a roll anywhere. She is a round solid little girl. She consistently ate healthy foods like salad, veggies that were steamed from fresh produce, she didn't get candy or pop, etc....

This little girl is suddenly shooting up and slimming down. Her dad's family is like this with all the girls. She is turning into a beautiful young lady. Her diet nor the foods she did or did not eat had nothing at all to do with this either.
So I caution you that what you wrote that your daughter is eating is not really enough calories for a growing child. She sounds like she probably is really hungry at dinner.

I am saying she is just one of those kids who are going to be bigger. A meal a couple of times per month out will not make her fat.

If the school food program was not healthy every single student in the building would be fat also so don't start stressing out and making her meals to take with her. My goodness, I'd say she needs a couple more years before she needs to worry about being a fat kid. Let her enjoy being a kid and having fun. She doesn't sound like she's all that overweight unless it's rolls of fat hanging everywhere. If she's solid and muscular then she's fine.

In my granddaughters ballet class she is one of the kids that are the middle size. She has 4 girls in there and each of them are either an adult small or adult mediums. One is older and is in a size 7 girls, very skinny and short.

They are all athletes and active but each one is built differently, not one is flabby and a roly poly. So if your daughter is like these girls she is fine.

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answers from Chicago on

It's going to have to be a lifestyle change for all of you in the family. My first suggestion would be absolutely no more "combo" meals. Toe that is just asking for trouble. And you say it's 2xweek. Fast food is just not a good option ever really. You are really in control. Take control bug without her knowing. :)

Once she and the rest of you start eating healthy, fruits and veggies and non processed foods I bet she won't even want that stuff :).

ABSOLUTELY NO reason there should be any unhealthy foods in your house or you should go to fast foods. No juice. No pop. No sugar. These are all things that are special occasion things. Water. Veggies. Fruit. Proteins. Healthy carbs and fats.

Try to get her involved in shopping for the. "Good" foods and cooking and preparing. The smells of fresh food will help!

Also, I'd say she should be focused on 5-6 small meals throughout the day. Sounds like she's not getting enough during the day and then famished by dinner so she overeats.

Pack some quick healthy snacks she can pop in her mouth during the school day. Talk to her teacher and/or school nurse and let them know what you are doing if its hard for her to be able to eat throughout the school day. They can come up with a plan to let her have a quick snack without others even knowing. She should probably have 3-4 snacks/small meals before coming home from school.

Mid morning
Mid afternoon

Night snack

All of these should be light. Think veggies, a little fruit, protein, and a little carbs.

And then of course keep up and even increase the physical activity. Keep her involved in at least 1 activity a day.
Good luck! You guys will do it :)

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