Need help with recipes for an overweight 5 yr old

[tootsietoo]

DD1 is 5, 6 in September, and I need to take some proper action about her size. She was weighed at school a couple of terms ago and we got the letter (which I was expecting) saying she was clinically obese. I would dispute that she was at the time, but she has kept getting chunkier, and she's certainly on the overweight side now, despite being pretty active.

Although I'm quite swotty about cooking proper stuff, she has always eaten everything that is put in front of her and asked for more, and I am sure there is a genetic predisposition to put on weight as dh and his family are all overweight. (Oddly, DD2 is a skinny little rake, genes are funny things).

So in September I am going hardcore. Porridge with fruit for breakfast, packed lunch so that I know what she is eating and very sensible tea. So I need to get together a repertoire of good, mega healthy packed lunch food, after school snacks and evening meal. Does anyone know any good online resources about child nutrition with recipes, or can your share your best healthy recipes and packed lunch ideas? Would also love to hear about how you have dealt with a child with a tendency to put on weight and how you manage it in the long term.

I am determined that she is not going to reach 18 and be overweight. And manage this without giving her "body issues"....

Have you seen the doctor? I only ask because they can refer you to a dietitian...who will give you not only good menus, but other great tips and inside knowledge.

My sister has had two DDs who have been overweight. She also has had two boys who have not oddly.

The main thing about my sister was not so much what she was offering but how much. The children were all given adult portions until she learned not to do this...snacks that she offered were too heavy. So after their tea in the evening, her DC were given toast with jam and a yogurt before bed....they were eating to much bread and crisps generally.

She's got a handle on it now...and both girls are now a healthy weight. I really would advise asking the GP though...then with a dietitian, you can talk in depth about your lifestyle in general....what you have time to cook and so on.

Here is the link for Change For Life which offers advice and recipes too.

Thank you that looks like really useful site. Absolutely agree about portions and extras. I try really hard to keep portions child sized. Extras - so hard, as the younger one really needs a morning and afternoon snack. But def never anything after tea!

Will see about finding a nutritionist. Dh is talking about seeing one too so could do a double booking.

There's absolutely nothing wrong with snacks as long as they're active. Most people in our society consume far more calories than is necessary considering that we don't do a lot of excersise...well I don't do much!

I think for snacks, it's best not to regulate them in the same way that we do meals...so rather than having set snack times, just give them something when they ask....but as you say...only mid morning and mid afternoon....especially if the younger one is your dd who is 5 soon to be 5...they don't "need" a snack....they need food on a regular basis....but snacks should be offered when they've done lots which might make them extra hungry...or if they didn't eat all of their meal.

And don't forget to make sure they drink plenty of water...avoid squash and fruit juice in general...except for treats on a very rare basis. Milk and water are better.

Thanks NCforNow. Are you a nutritionist?

Must phase out the squash. The fortunate thing about DD1 is that she will eat and drink virtually anything. DD2 on the other hand (who is like a whippet) is more fussy and insists on squash, won't eat much veg etc. She is not going to like the new regime!

It may be worth trying the slimming world website. They have a programme teaching healthy eating for kids, although I think your DD is probably a little young for it. However, their whole approach fits in well with family eating and the magazines have some great recipes that may get you started.
You can have as much free food as you like (lean meat and fish, eggs, pasta, rice, potatoes, fresh fruit and veg) then measured amounts of "healthy extras" - fibre foods like cereals, bread and calcium foods like milk, cheese and limited amounts of treats (cake, biscuits, sweets, processed foods etc).
Have you tried just writing down what she eats for a few days - it will probably make it much clearer where you need to make changes.