The new school year is fast approaching and for parents of overweight kids, back-to-school can mean more than new notebooks, pencil cases and lunch boxes. It can also mean a great opportunity to introduce new habits to help your child and your whole family, eat more healthily and even lose weight.

Don’t skip breakfast:

As you’ve probably heard many times, breakfast really is the most important meal of the day! But for overweight kids it’s critical because a healthy breakfast has been proven to result in less snacking on high calorie junk food later in the day. To make it truly healthy, make sure your child doesn’t only eat carbohydrates, like cereal, bread or waffles.

Low fat protein like fat free or low-fat dairy (milk, yogurt, cheese) or eggs and a fruit will keep him from becoming hungry until snack time or lunch. If your child loves sweetened cereal, try mixing a sweetened, with a non-sweetened, high fiber variety for half the sugar and twice the health.

Make a breakfast menu with your child, with four or five different quick and healthy “school day” breakfast choices. This way you won’t argue about a healthy meal first thing in the morning.

The school lunch dilemma:

For most overweight kids, cafeteria lunch is usually the worst choice. Most schools don’t serve enough healthy foods (although some are beginning to try!) and kids don’t have the will power or the knowledge to make the healthiest choices from what’s available.

So send lunch from home. Include low-fat proteins: lean cold-cuts; tuna with low-fat mayo; a thin layer of peanut-butter. Also, don’t forget the fiber. This means, whenever possible use whole wheat bread. Encourage your child to find a few varieties of fruit that she loves and then always include one in her lunch box. This goes for veggies too (carrots, celery, peppers, cucumbers are all kid-friendly).

Also include a treat or your child will turn to other kids for their cookies or candy—but be aware of serving sizes. If it’s cookie, include two; if it’s potato chips—put in a snack-bag size amount. Don’t deprive your child because it will only result in secret eating.

After school snacks:

When you’re trying to help an overweight (or any) child eat more healthily, it’s important to have a healthy snack ready and waiting so your child does not run in search of junk food. Have fruit cut up and offer it immediately. As with school snacks offer one serving of pretzels or popcorn with the fruit. It is easiest not to have lots of junk food in your home, so there’s nothing to argue about!

School night dinner time:

For many parents dinner time during the week sandwiched in between homework and activities. But it should still be healthy. Protein (chicken, fish, low-fat lean cuts of red meat) should be grilled or sautéed, rather than fried and don’t forget a steamed vegetables. Make the pasta, rice or potato the smallest serving on the plate and don’t offer seconds. Fruit is the best dessert!

About the author: Dr. Susan Bartell is a nationally recognized psychologist and award-winning author, whose latest book Dr. Susan’s Kids-Only Weight Loss Guide: The Parent’s Action Plan for Success is available at all brick and mortar and online bookstores as well as at www.drsusanbartell.com. You can also learn more about Dr. Susan, and contact her at www.drsusanbartell.com.