My daughter is overweight, please help

Lazara - posted on 03/24/2010 ( 47 moms have responded )

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I have a daughter that is 7 years old, she has Karate classes 3 days a week, she rides her bike and plays on the trampoline. The visit to the Dr's today got me a bit concerned she told me she was overweight and that she need to be more active and she need to start a diet, well, that's so easy to say.



What kinds of foods may i give my daughter that are not going to put on the pounds.

any good recipes, she said we need to cut down on cheese, mayo, and fried foods. (I knew that)

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Zaneta Chuniq - posted on 04/22/2010

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The weight and growth standards and statistics are from decades ago from a select pool of children from a small variation of ethnic and cultural backgrounds. As long as you are feeding her nutritionally and she is active and happy, do NOT let the docs scare you into thinking something is wrong.

Zita - posted on 04/21/2010

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Somebody else posted this earlier, I am pretty sure but just in case. I'm pretty sure that I have heard somewhere not to put kids on diets, rather to let them grow into their weight. Its more giving them healthy options rather than saying here's a huge list of things you can't have!!! If you need some help with food, why not ask your doctor to refer you to a nutritionist for help and they can customise a plan with you that will work for you and your lifestyle? I know I have battled with weight as has my husband and my daughter is at the point at needing not be be any heavier so I am having to make lifestyle changes. If she's hungry she will eat what she is given as so long as I have lots of fruit, healthy youghurt, (greek is high in protein so filling) and some baked snacks she is doing fine. Its more work to prepare healthy family food I admit that, but its worth it. Its just doing the best you can each day and if you even do one new thing each day or each week with food to give healthier choices then you are making progress.

Maggie - posted on 03/29/2010

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please do not cut out fat!!!! our bodies need fat GOOD fat. not processed, hydrogenated fats. I know this is contradictory to all that you have heard, but it is true. Our bodies are not meant to eat grains. Carbs is what makes us fat, because we can over eat them. It is impossible to over eat REAL fat. When you eat real food, you arent hungry!!! put when you fill up on precessed food and carbs, you are not getting enough nutrients so your body tells you to eat more. please check out this links, it will save your families lives. It saved ours. And if you have any questions, any at all , please please, just ask!!!
http://www.westonaprice.org/Obesity-Weig...
http://www.westonaprice.org/Children-s-H...

Brooke - posted on 05/20/2013

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There is an app you can put on your phone, it's called calorie tracker. (Look for the one with the feet on the scale.) this will not only count your calories eaten, but also you can input her exercise each day, and it will tell you how much she has used up. It is awesome, it's what we use at work as it is easy to read for the clients.
It has a huge range of foods on it, including most takeaway foods.

[deleted account]

hi im 8 im overweight too make her eat healthy if you want use a computer and track everything you eat you shold have less then 1200 calories each day i hope i help

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Kristin - posted on 05/20/2013

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We eat a lot of unprocessed food. Stick with that and allow her to snack on fruits and veggies only. Limit milk to meal times and water the rest of the time. Perhaps a better approach to taking weight off is to have her grow into what she does weigh while teaching her about good food choices and portion sizes.

This is a tough one. We all want our kids to be healthier than we are. Good luck.

Pure - posted on 01/16/2013

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The diet is an easy one you must get her off all grains and dairy products. Allow her free access to organic (certified would be better) fresh fruits, vegetables and meats. Yes, you can afford it. Organic foods are healthful and actually 'fill' you up. To help loose more weight you should try and source pure water. Chia Seeds are a wonderful source of fiber and should be taken every day. Dress your beautiful daughter in nothing but natural fibers, this is very important natural fibers allow the body to breathe - synthetics only cause our bodies to overheat un-naturally causing us to feel drowsy, tired and lazy. The weight challenge is not just from diet alone, being surround by too many running electrical appliances also drains the body of energy. Fluorescent lighting - get rid of them, they drain the body of energy too. And don't worry about the fried foods, if you use 100% pure coconut oil and organic potatoes and sweet potatoes she can have all the fried food she wants. Use only cast iron or stainless steel fry pans & cooking utensils. Throw out everything that has a non-stick coating on it - you don't need those chemicals leeching in to your food - chemicals belong in the toxic waste dump not in our beautiful natural bodies. Get back to basics NO PROCESSED, JUNK OR FAST FOODS OR LIQUIDS or the weight will never fall off. This is not a diet - this is for life, for YOUR and your beautiful DAUGHTERS LIFE.
CHIA SEEDS http://www.healthdiaries.com/eatthis/8-h...
NUI COCONUT OIL http://www.nuicoconut.com/products/Nui-W...

I get my coconut in the 10 liter bucket - it doesn't go off and it lasts for years - I use it for everything. I cook, bake, fry with it. I take it straight, I use is as a moisturiser, as a sunsceen, for sunburn, as a lube, put a little in the hair to keep the gray matter away, I put it on my antique bread baskets to oil them up etc....I am sure you will find more uses too.

Perhaps your journey TOGETHER might begin with
Elaine Hollingsworth 'Take Control of Your Health and Escape The Sickness Industry'
Facebook Doctors Are Dangerous https://www.facebook.com/pages/Doctors-Are-Dangerous/292077004229528?fref=ts

Good luck
Just try and give her high fiber foods and if you can source RAW MILK, I know Mrs Flannery's sell it (way too expensive), or The Natural Food Store at Forest Glen - more affordable at $6.10 for a 2 litre container.
Dress her in cool, plain blues and or greens - they are cool colours and if you want you could add a little splash of orange to her clothing range (cotton undies) as orange is the colour we use if you want extra energy.
Just me - Apothecary/Colour Therapist

Christy - posted on 01/15/2013

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Well that's a tough question because I have a five year old and six month old girls and mine aren't because I watch what they eat and how much they eat she doesn't always eat certain vegetables but try more healthy fat free foods and don't let too much sugar intake because then she could possibly get diabetes but try and look for foods and drinks that are low in fat and make sure he or she if your said she then she does a ton of active things nd hopefully thing get better for you but stay strong and good luck hope I helped

MamaRed0509 - posted on 01/12/2013

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My kids refuse to eat healthy so my husband started making green smoothies. They have no idea that spinach is in there! They are really good!

Julie - posted on 11/19/2012

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First of all...tell her she is beautiful every day! Then just keep encouraging her to be active:) I would not cut out foods completely. Just like anyone trying to lose weight..cutting things out is temporary. Focus on moderation. Fried foods a couple days a week will not hurt her. It's about balance. Mayo on a sandwich is perfectly acceptable and so is cheese. When making meals.. focus on veggies and fruit and protein. Pasta is fine..but probably not for every night. There are tons of websites with healthy kids fun recipes. Here is one :http://www.kraftrecipes.com/recipes/kid-...



Focus on teaching her good food habits, not depriving her from the old ones. I was overweight as a kid and I am 29 yrs old now, just losing my weight. I am 78 lbs off and still working on it. I want to set an example for my daughters. Just keep lifting her up. ♥ Jules

Cass - posted on 10/29/2012

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cut out processed foods/sugary drinks - unlimited fruits and veggies - reduce red meat intake

[deleted account]

I know someone with a daughter the same age. They eat very healthy but it is the amount of food her daughter eats. I have seen this little girl eat two and three large plates of food. Additionally, her mom and grandma use food as a a reward. Take a look at those things in your family and see if that is happening. I know my friend has a hard time seeing that this is a problem because it is the way she was raised. I know I didn't really answer the question about the type of food but I think moderation is the key.

Lynn - posted on 09/15/2012

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Try to reduce or eliminate fruit juice, soda, salty snacks, chips, cookies and candy and give her fresh fruit & vegetables to snack on, yogurt, string cheese, etc and water to drink. Too many kids these days rely too heavily on those things and that packs on the sugar and calories and fat fast. No amount of activity is going to prevent her from gaining weight if she doesn't change up the junk food.

[deleted account]

Could be worth asking to get your daughter's thyroid tested (which can be done by a blood test) to see if that is affecting her weight.



As for food - cook meals at home from scratch. Also look at shallow frying foods or oven cooking them where you've deep fat fried before. Also exercise portion contol - worth doing a food diary and seeing how much see is actually eating day. Is she snacking in between meals/late at night? By doing a food diary you can see what the eating habits of not only your daughter is but the whole family. Like someone else said, look at doing a heathier eating habits for the whole family and only offer one choice at meal times (unless there is an allergy/meat vs. vegetarian eaters).



I tend to cook a big pot of something (bolognese sauce, curry) and what we don't eat then gets portioned off and frozen for future meals. Also things like sweets, ice creams, take aways are reserved for treats once in a blue moon, rather than every day/week.



When we have cakes, I try to bake my own, so that I know what's in them. Also got a lot less preservatives/additives in them than the shop bought ones (though I will get some cakes from the shops). It's basically about all the food in moderation. The heathier ones (fruit, veg) in larger amounts than the other foods (fizzy drinks/sodas, chocolate) in lesser amounts.



With meat go for leaner cuts, and cut off the excess fat, that way it'll cut out a lot of the calories fairly quickly. Try some of the Hairy Biker's recipes (from the latest series in the UK 'Hairy Dieters'). Here's the link. It's all about the meals that we like, but a lower calorie versions, without losing the flavour etc.. http://www.hairybikers.com/recipes



Also in the UK, it's not encouraged for children to have a lot of salt in their diet. After having my girls, I've almost cut out all the salt in my diet. The only times it gets added is if it's in a product I'm using (e.g. oxo stock, which is high salt) or when I'm at the chippy and have it over my chips. I've noticed a change in my eating habits and noticed that when I've been in McDonalds the chips are now too salty for my liking.

Elizabeth - posted on 11/25/2011

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Lots of good advice here..

Simple thing I thought of is to make veggies more accessible (cut and in a bowl in front of fridge) with some yogurt dip.. low fat yogurt with a package of ranch dressing seasoning in it or something similar.. Honey mustard can be nice too.

Same with fruits.. cut them up and have them readily accessible so they are easy to grab.

Hide the carbs and "quick" snacks in a bag.

Good luck!

Vicky - posted on 11/20/2011

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Hi Lazara! What I'm thinking is that your daughter first should stay on a "day" diet. It means that she should eat only if it's still light out, and shouldn't eat when it's dark. And another thing she should eat raw meals in order to loose pounds and and then stay on low calorie diet. To encourage your daughter eat raw you should make some fun salads for her. I just found something cool on my favorite mom's blog. http://healthymamainfo.com/2011/11/raw-v...

Bridget - posted on 10/29/2011

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In my experience anything that is of an animal and/or is processed or anything with sugar (fruit included) will put pounds on a child and make the child manifest symptoms of "dis-ease" such as over-weight. Water is key in losing weight. Make it a mandatory thing for her to drink a glass before each meal! Water is just as essential as exercise! Extra weight means that she is carrying toxins in her body and the body does not have a way to get rid of them! water is the vehicle! Then start making lots of delicious veggie dishes! This works for me! My son has never been to the doctors for anything! If you would like some other suggestions, I would love to share my experience!

Donna - posted on 10/19/2011

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First take a look in your cabinets, pantries, and refrig/freezer. Then you have to change the things you are purchasing and eating. Cut out all the high sugar and salty items. Replace them with healthier choices and there are so many that are not those so called "health food" items. You can look for recipes at allrecipes.com, sparkrecipes.com and change up some ingredients. Also check out health fairs at local hospitals because I received plenty free healthy recipe cards and cookbooks.

Judy - posted on 08/29/2011

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All you really can do is offer healthy choices and refrain from purchasing junk food . Teaching portion size is also important regardless of how healthy foods are. Never use food as a reward and try and set a good example. It is hard now-a-days to keep the junk food from our kids. Televsion is a constant reminder of how good tasting candy, greasy foods and other gut rottening garbage is. Thing is that it may taste good, but it is not doing us any good. Read labels together and set goals on changing her eating habits. Encourage her participation in the activities she loves and teach that food is for energy and health , not to be used for comfort or as a reward for a hard day. Have her ask herself if her body is really giving off hunger messages, or is it something else that makes her feel the need to eat.

Marleen - posted on 06/23/2011

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It's difficult to give advice because I don't know how much overweight you child is and what kinds of foods you are currently giving her at home. You should see a dietitian in my opinion. They will be able to help you much more efficient. I would go to one if I was you.

Kristy - posted on 04/14/2011

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My daughter is in the same boat. I put up a Food Pyramid in the kitchen so that she sees what is good and what isn't. In my case I have an over eater though (but very active). I've also taught her that her stomach is only the size of her fist and you can't fit much in her little fist. Its tough because I don't want her to have an eating disorder later so I try to not dwell on it! I also offer LOTS of fruits and veggies - even if its apples with caramel (I like the preportioned ones Walmart carries - a serving of apples and a little caramel).

Christina - posted on 05/30/2010

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My daughter was in the hospital for the first ten days of her young life, and she didn't get any food (breastmilk) til the fifth day. When I finally got to feed her, she acted like she was starving. She continued to be like that thru her first six months. When she started eating mushy foods and solids, she followed her pawpaws example: shove as much food in your mouth as you can and always go back for a heaping plate of seconds. We finally got her to stop devouring food when we cut back her time with her grandparents, which wasn't easy since we live the people. Her weight was shooting up at an alarming weight. When she started feeding herself, she began eating less and less.

Now, at two years and 37 pounds full clothed, she barely eats two full meals per day, and that's adding every scrap of food she puts in her mouth. She's active, running all over and climbing all over the furniture and in and out of her jump-o-lene, running across the yard every time we go outside, even if we're going straight to the truck to go to town. Her doc always made comments during her previous checkups about Ali needing to lose weight. My husband called her on it at her 18month visit cuz he got tired of hearing her complain about it, and tired of me getting upset every time we went in.

When I told the people at the wic office about that, the nurse got mad, I mean mad. She said my daughters doc was making a big no-no making comments about her gaining weight too fast. According to their records, she was growing just fine. She was on the heavier side of her age bracket, but she wasn't big enough to be called overweight, especially with the amount of activity she was getting versus how much she was eating. I have been a little concerned about it myself, mostly because obesity, diabetes, and all the stuff that come along with them run on my dads side of the family. I watch her sugar intake, try to give her twice as many veggies as other foods, and make sure her main drinks are water and V-8 V-fusion juice. She hasn't had anything negative show up on any tests, and the only person who's had a problem with her weight is her doctor.

I wouldn't let their comments get you down. If your daughter is eating her fruits and veggies and getting very little in the way of processed, fried, of fatty foods, you're doing fine. She's gonna grow at her own pace. Hell, my daughter's so tall she's wearing 3T and 4T clothes, and she just turned two a week ago. Take into account how much muscle she has from her activities cuz muscle weighs more than fat. If the people at the wic office give you crap again, tell them what she does on a daily basis; maybe keep a food and activity diary for her so you can show them what her daily life is like. If they're still concerned, see if there are any tests they can do or graphs they can use to see exactly where she falls in her age/weight bracket.

I wish you luck and I hope you don't let this get you down.

Amy - posted on 05/16/2010

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My daughter is heavy for her age at 4, but has been above 90th percentile for weight since birth, she was 10lbs. We had our first Wic appt. and they were screaming at us for her size, telling us she can't be healthy and we must be feeding her junk. Our Dr. said he would patiently watch her weight, but as long as she wasn't mindlessly snacking and had all meals at the table it was no big deal. Everyone complains about her weight, even though she follows the growth chart arch to a tee. I never feel guilty for her weight because I know she eats healthy and is very, very active. I could have chocolate cake in the fridge, ice cream in the freezer and she'll want me to cut her a tomato, she prefers that over junk. I say you know your child better than anyone and if it hasn't been a huge weight gain in a short amount of time and you know she eats healthy to not worry. Doctors constantly told my mom I was overweight as a child and she constantly watched what I put in my mouth, I then started sneaking sweets wherever I could wanting to eat cake like everyone else. Then when I got my period I grew straight up and bam no more overweight kid, then they wanted me to gain. You know whats right for your child better than anyone, your with them more than anyone, listen to your heart.

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How much overweight is she? I don't know about your daughter specifically, but my kids were both born big and heavier than normal so they have always been off the charts. If you look at them, they are definitely NOT overweight at all. They just have big bones and a lot of mass. My kids are vegetarian and we get plenty of exercise. Muscle is denser than fat. They are teen and preteen now, and I still get some feedback like that from the schools when they do the BMI. If anything, most people would call them skinny and not overweight. You just try to give your daughter exercise, and good food to eat. My kids pediatrician who told me repeatedly that my kids were overweight and we should not be vegetarian ended up having his stomach stapled, losing over 200 lbs, and becoming almost vegetarian himself. You decide what is best. You are the parent.

Louise - posted on 05/09/2010

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I can't stress enough not to put your daughter on any diet, just change the way you prepare food and reduce the portions a little. Try to steer away from processed foods as they contain alot of hidden sugars and salt. If you prepare your fod from scratch you know exactly what is in it. I know this is time consuming but once you get into it you can make more than one dish at a time and freeze. I make lasagnas and shepherds pies in twos and freeze them. You can then use a lean cut of mince, dry fry and drain away excess fat, and bulk food up with gratted vegetables like carrots and courgettes. I think it is really important that your daughter does not feel like she is on a diet as she will simply rebel and want to eat more so change the way the whole family eat. If your daughter is eatting what everybody else is eatting she will not feel victimised. Try and replace chocolate or biscuits for fruit or flapjacks. Do not cut out all sugar and fats as we need some sugars in our diet. Slightly reduce the portion size and see if this portion is enough to keep her full you may be surprised. This is a long term solution and not a quick fix. Good luck!

Bethanie - posted on 05/05/2010

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Cut out high fructose corn syrup, hydrogenated oils, processed foods, switch to whole grain (making sure it is high fiber, low sugar), lay off the peanut butter and try almond butter instead, olive oil and canola are the best cooking oil options, no fried foods, a good balance of veggies and fruit at meals, portion control, Ronzoni Smart Taste or Quinoa pastas are GREAT, cut out processed flours, low fat or fat free dairy products, minimal sweet treats. Always read labels! If you can't pronounce it, say pass! Go for all natural, no artificial colors, flavors and preservatives. Activity is great! So, she's a step ahead on that but it makes no difference if everything she puts into her body is junk! This should be a change for the whole family, not a "diet" but a life-long choice.

Tanya - posted on 04/27/2010

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I agree about cutting out the fat...especially if we are not talking about transfat! Little ones love pasta...that can be problematic for some little ones. Try working in some whole grain pastas and tossing some veggies into the sauce! We also put out a veggie platter (on a dinner plate) before mealtime...cause my little one is always 'starving'. Easier for me to say no to the sweets.

Heather - posted on 04/27/2010

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Saying a child is "Obese" or "Overweight" can be a touchy thing. I have a son who is labeled the opposite, he is actually "underweight". We feed him, but he is sooo active it is unbelievable. We raised him on mostly organic baby foods, and when he started eating regularly we made sure to give him as much fruits and veggies as possible. Our problem was, be would not eat meat. We even tried to buy organic meats and he wouldn't eat them. Kids can be picky. If I was to give you any advise, try buying organic, it actually does help. And if you are pinching pennies, local farm markets are the way to go. Portion sizes are always important too. It is better for anyone, no matter the age, to eat smaller meals more often in the day than to eat one or two big meals. and if you want a sweet treat.. Kashi Cookies are AMAZING.

Denise - posted on 04/23/2010

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Try having her exercise 5 days a week... swimming, gymnastics, REALLY active sports that make her work. Also, cut down on carbs, watch how many calories she's consuming, NO bananas, candy ONLY on special occasions (birthday, Valentine's Day, Easter, Halloween... in small amounts! Maybe ONE!), encourage eating carrots and celery even if with a teaspoon of peanut butter, whole grain/whole wheat instead of white bread, NO soda, NO juice, water only (VIVA, Vitamin Water, etc are acceptable), fruits, cake/pancakes ONLY on special occasions (birthday) with LITE syrup or WHIPPED icing instead. BAKE, STEAM & GRILL EVERYTHING! She needs to eat small portions/healthy snacks every 2-3 HOURS... NO EATING AFTER 6pm!!! Use low-fat ingredients. It'll be hard at first, but THROW OUT everything unhealthy in your kitchen (YES, that means you too mom!). She may not be inclined to eat at first (don't worry, she won't starve). But SHE WILL GET HUNGRY & she'll have no choice but to reach for something healthy. Once you two get over that "hump", it should get easier... hope this was helpful! GOOD LUCK! :)

Mrs. Tisha - posted on 04/22/2010

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So true "cheese, mayo, and fried foods" are real killers to our body! You could replace the cheese for skim milk. Try cooking all ur food with olive oil instead. Olive oil is very good for our heart & for spices just use fresh garlic & fesh ginger root! I use this recipe for myself & for both of my kids; they're not overweight, but both have normal healthy weights. As for the exercise; you can try something else like swimming or tennis. Try my suggestions, Lazara Sanz! I guarantee you'll definitely see a difference in ur seven yrs old daughter. Lol & =), Sweet Pea!

Kellie - posted on 04/21/2010

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it soundz like ur daughter is active already...if I were u I would get a second opinion & let the doc know wot ur daughter eats & her activities. My son is a big boy & seems to look abit over weight but he is still growing & will be a big man in the sense that he will be very tall. Maybe laying of da sweets (if she has alot) will be a good idea. newyz good luck & dont stress too much. Just teach her to have & keep a healthy active body & mind. Start her now while she is young & she will grow & install dat in her life as she grows.

Carolyn - posted on 04/10/2010

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I have seven year old twins, and although we are not health "nuts", we try to eat healthfully. I have found that my kids will eat just about anything I cook if we cook together. I have learned that just about anything that can be cooked at home will be better for us than if we go out. My kids have a say in what we make for the week. Just like the other mother wrote, there are alot of good websites out there that can make something that your daughter wants to make in a healthier version. I would say some quick suggestions would be to lose the white rice, bread, and potatoes whenever possible. I would say to switch to skim milk if you haven't already. I would say to serve a clear-brothed soup or salad before a meal to work on curbing hunger. I would NOT make it seem like a diet or eliminate anything, or all of you will want whatever food has been deemed off limits.One of the good recipes that you could try was the chicken nugget recipe that Jamie Oliver did on his show, Food Revolution. Good luck!

Iliana - posted on 04/09/2010

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The fact is you will have to cut out fats. Most and fats if she is overweight. Eating cheese won't help. Yes we do need fat but she is obviously not processing properly. It is as easy as it sounds though. Limit the fat or lower the content of fat in foods she must eat. Milk for example, reduce to 1%, avocado is good fat and comes from a veggie. Increase veggies, fruits, and good proteins like yogurt(not high fat). Add fiber, whole wheat breads are good. Get rid of all white things like rice, flour(pancakes and breads, cakes), potatoes, etc. This is an extreme measure to reduce weight. You just have to commit weather you like or not and whether she likes it or not. Walk to the store if its close with her. More activity doesn't mean she has to join sports. Hiking is a great acitivity and you can all do it together, get out enjoy nature, etc. You have control over what she does. Lay down the law because it's for her own good. Lead by example, if she sees you eat junk then she'll want it too. For potatoes, baby potatoes are a good supplement, less starch. Use olive oil and lime juice and pinch of salt and pepper in salads. ei. My kids love this one. 1-2 tomatoes(med.) chopped (1/2 inch), cucumber chopped(same as tomato), 1 whole avocado chopped, handful of radishes fine chopped, add 2 tbsp of extra virgin olive oil, lime juice to taste and salt to taste, pepper to taste. Watch the salt intake too, makes you retain water (not good, increases blood pressure. That plus excess weight not good.) Hopes this helps as I have rambled on. Please feel free to contact me if you are interested in chatting.

Iliana

Tamara - posted on 04/08/2010

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Just adding to the valid suggestions already mentioned... has a physician checked her thyroid levels... I only ask because I was diagnosed with an underactive thyroid at the age of 13 and at that point my mother couldn't understand either why I was gaining weight, even though I was quite active and eating on average a healthy diet. Just FYI

Kristin - posted on 04/07/2010

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I had another thought. Rather than trying to take weight off her, what about maintaining while she grows into it? Maintaining through healthy diet and additional exercise might be easier for the family as a whole. Anyway, just a thought.

Heather - posted on 04/07/2010

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It all comes down to how many calories she consumes vs. how many calories she burns. Also it comes down to her diet as well. You can exercise all day long, but if you are not fueling your body with the right foods, it isn't going to matter. Anything that has a lot of sugar in it I would get rid of (chocolate, candy, cookies, etc) or allow extremely small limited amounts. And manage the portions of what she eats. Maybe have her eat 5-6 small meals a day to keep her metabolism steady. And make sure she gets enough lean protein, like fish and chicken. That will help build her muscles which burn more calories. Cut out sodas, excess amounts of juice and milk. Have her eat snacks like yogurt, low-fat or fat-free cheese, obviously fruits and vegetables, nuts, etc. Portion control and what she eats will help a lot! I hope I have helped some.

Jen - posted on 04/07/2010

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I'm pregnant with my first child and my husband is a Marine so we try to eat healthy. WIC has helped a lot because what they give you checks for are probably the most healthy foods. I received a $10 check for fruits and veggies and went a little crazy with the fruits. I crave sweets. Long story short, I ended up with a 4lb container of strawberries, lol, and I was trying to figure out what to do with them when I got home... Fruit smoothies! So about 10 strawberries, 1 banana, 1 cup of fresh (not canned) pineapple, 1 peach, handful of blueberries, and some watermelon or other melon. Add a splash of OJ (100% fruit juice) and some ice. Let me tell you! It made quite a bit of smoothie and it was amazing. There was nothing bad in it what so ever and it was a whole lot of your daily fruits and vitamins. My husband downed it so fast that he almost had brain freeze! It was an excellent snack and my sweet craving was taken care of!



Diets are never good for a child. It puts them into a bad cycle of dieting for when they get older. Pretty much what my sisters and I were taught when we were growing up is that if you can't read the ingredients, they aren't good for you. I know that you really do not have the time to sit and make a meal every night or sometimes you are just too tired. When I have a day off I make something simple, like grilled chicken breasts. That takes care of a yummy chicken caesar salad one night and fajitas another night. Use whole wheat tortillas and BAM! not fattening and really super yummy. My nieces always liked to help me make personal pizzas as well. We used the whole wheat pita bread as our dough and sauce and low fat mozz cheese and fresh veggies. They loved the fact that they helped make the food they were enjoying and it taught them to make the right decisions when it comes to food. They are the healthiest kids in the world and if you take them to a store and give them a dollar to get some candy the youngest one(3) always comes back with an apple and the older one(5) comes back with way too many bananas!

Nicole - posted on 04/06/2010

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Dito on the don't cut out fats comment. Just cut out bad fats... but here is a big point I'd like to make. Sugar will fatten up anybody faster than anything and a huge part of our societies sugar intake is in what we drink. Soda is the obvious culprit but juice and so many other drinks might surprise you with the amount of sugar. Oh and watch the peanut butter - the most popular brands have the most sugar. Also, we do need carbs (it's a magnificent energy source - but we don't need as much as we might like) but do try to get a lot of these carbs from fruits, beans and whole grains. On the issue of cheese. This is a tough one _ I LOVE CHEESE but in reality cheese in the amounts that so many of us eat it is just dangerous. We are talking about large chunks of saturated fat. Yes delicious but not good for you. Cheese in moderation and go for the part skim cheeses. Ok I'm getting preachy - I'll stop now -

Janet - posted on 04/06/2010

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maybe "southbeach diet"..... it may be a "torture" for a 7year old kid but mind you it'll really help! the best thing about it,,, she can eat and eat and eat but still going to lose weight...

Kristin - posted on 04/06/2010

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Instead of your daughter going on a diet, what if the whole family starts a healthier lifestyle. She won't be singled out and everyone benefits.

I like Anabel Carmel's cookbooks. You can look her up on-line and she's got recipes you can follow there before commiting to buying a book. As aggravating as it is, start reading labels, and switch to lower fat options on most everything. The same rules apply to kids as adults when it comes to healthy eating. Get her involved so that she is helping to make these new healthy eating decisions, then they stick better.

good luck.

Tanna - posted on 04/05/2010

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Not to sound too much like a broken record but fruits and veggies are great! I don't by soda, chips, candy, ice cream, fruit snacks, sugary cereals etc. It is a bit hard at first but then your body gets use to it and starts to enough naturally sweet things like fruits and such. They are all just "empty" calories. Our bodies do not beneifit from them. These items are saved for special treats--only bought 1-2 times a month. Nuts "in moderation" are great! They are full of great nutrients. Portion size is a big thing as mentioned before. Society has taught us that portions should be huge when in reality that is not true. One thing I do know it that often my kids will say they are hungry but they are really just bored. If I play with them or get them involved in something they can usually make it to snack time or dinner. Otherwise they would be content to snack all day long. Also it is easy to eat while you are watching TV or a movie and we often eat to much durning those times. My kids would snack all the way through a movie if I let them. So if you do watch movies and TV while eatting it may be something to think about.
As far as recipes, here is a link to a wonderful site. They have lots of wonderful recipes and a whole section on healthy ones and how to make other recipes healthier.
http://www.tasteofhome.com/Healthy
I love it and it is used often in our home. Sounds like you are doing a great job keeping her active! And I applaud your efforts in following your Doctors orders. I can tell you really love your daughter and want what is best for her. Keep up the good work!!!

Karen - posted on 04/01/2010

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Hi Lazara,
It may not be the foods... it could be the quantity. I am faced with the same situation, whereas my entire family (husband and self included) could stand to lose a few pounds. I really try to have "healthy" things on hand for snacks, as opposed to pre-bag anything. Nuts... Trader Joes has a great selection of almonds, pecans, walnuts, etc. - although they are high in fat (good fat), they have great nutrients. Just don't put a huge bowl out, a small bowl is my kids snack, and when it's gone it's gone until dinner time. I also tell them they can have fresh fruit or carrot/sticks as much as they want - any time. They do like to have some freedom! We stick to basic cereal, cheerios, fiber, oatmeal ... I only buy the "junk" on special occasions or an impromptu dessert, but rarely. I think most people tend to "overeat", even if you aren't very over weight. If something tastes good, of course you want more! Don't set the table, make "seconds" more of an effort by having to get up, as opposed to just scoop more on your plate because it's in front of you! Hope this helps!

Heather - posted on 03/25/2010

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It sounds like your daughter is pretty active! I would have a hard time believing that she could be to overweight. Sometimes I think that society worries to much about physical appearance. If she is healthy, and active, I wouldn't worry to much.
I have the opposite problem, in that my fifteen year old is to under weight. She is on a high fat diet, but it doesn't work to well. She seems to burn it off way to fast. So probably all the things you've been told not to buy, I've been told to buy.
I keep the cupboard filled with lots of healthy snacks, like, fruit, fresh and canned. We always have vegies and dip on hand. I make as much of my own baked goods, because then I know what's in them.
We try to follow the Canada food guide as much as possible. Six fruits a day, six to seven vegetables a day, your grains and dairy. By the time they get all the fruits and vegies in them, there isn't much room for junk!

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Just how "over weight" is she? I can't imagine if she is already active that she is TOO over weight. The doctors & WIC says the same about my almost 5 yr old.

Try to do more activities with her. Like go swimming a couple nights a week at your local fitness center. Go on family walks or bike rides. Hiking is always a good one.



Foods...If you don't buy it, it won't be there for her to eat. I buy fruits & vegetables & wash them & cut them to an appropriate size & store them in the fridge where my daughter can reach. When she wants a snack, she just grabs some celery or apples. Whatever. But, I've also conditioned her this way. To start now at 7 yrs old will take some time.

Use mustard or pesto on sandwiches instead of mayo. We still eat a ton of cheese, but pair it up with a fruit/veggie. Cheese & avocado go great together. Pears, apples & strawberries too.. :-) Good luck. I hope I helped.

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