Healthy nutrition is very important for children and adults. Going on a diet rarely works long-term, because once somebody gets tired of the diet, he/she goes back to the previous way of eating and the weight gain returns.
To maintain a healthy weight, there needs to be balance between energy that goes into our bodies from food and the energy that we use for daily activities and exercise.
Here are some suggestions for your child:
1. Eat 3 meals a day.
2. Include fruits and vegetables with every meal.
3. Snack on low calorie foods: fruits, vegetables, popcorn (no butter!) only when hungry between meals.
4. Skip juice as it is not better than pop. Drink water instead (you can flavor it with a little bit of 100% juice).
5. Skip fast food (once a month for a special occasion it's fine)
6. EXERCISE EVERYDAY: walk, dance, swim, ride a bike, jump a rope, play tag, etc.
The best answer to this question would come from your family doctor or pediatrician. For a start, NO sugar cereals in the morning. Most breakfast cereals have lots of added sugar. Cheerios, Life, Raisin Bran - most of the others are loaded with calories. No orange juice. Orange juice has lots of added sugar in to - it is NOT a health food. Drink water. Diet soda is NOT a health food - it's loaded with artificial sugars. Drink water. If your child wants the water to have some extra taste, squeeze a lemon into it.
Don't keep packaged snacks in the house. Fresh food is best and fresh fruit is the best snack. Don't eat after dinner.
Exercise is key. Exercise helps the body to burn the calories taken in by eating.
It's hard for a young child to stick to a diet and exercise on their own. Children have much more success with losing weight and keeping it off if their parents eat the same foods as they're eating and if their parents exercise with them.