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Action Steps for Weight Loss for Children

I. Change Eating Habits

Work on one or more steps at a time. Find the ones that work best for you or your child and stick to them!

___ My child will eat breakfast ______ # days of the week. One of the single most important steps for weight loss.

___ My child will eat ______ # meals and ______ # snacks per day.

___ My child will eat all meals and snacks at the table.

___ My child will slow down the pace of eating. Teach your child to chew slowly.

___ My child will eat no food after dinner.

___ I will put all food out of sight after meals.

___ I will avoid buying foods that my child overeats.

___ I will not give my child extra money to buy food and snacks.

___ My child will bring bag lunches to school ______ # days per week.

___ My child will eat no more than ______ # fast food meals per week/month.

___ My child will eat no more than ______ # restaurant meals per week/month.

II. Change What Your Child Eats

Work on one or more steps at a time. Find the ones that work best for your child and stick to them!

___ My child will switch to low fat milk and low fat dairy products. See Low Calorie Substitutes handout.

___ My child will avoid sugar sweetened beverages. 100% fruit juice with no sugar added can be given in moderation.

___ My child will drink water and other calorie free beverages.

___ My child will switch to low calorie snacks. See Low Calories Snacks handout.

___ My child will switch to low calorie desserts.

___ My child will eat ______ # cups of vegetables per day. Start with small portions if your child is not used to eating vegetables.

___ My child will eat ______ # pieces or ______ # cups of fruit every day.

___ My child will eat lean meats ______ # days per week. See How Much is One Ounce of Meat? handout.

___ Additional Steps ______________________________________________________.

III. Change How Much Your Child Eats

Work on one or more steps at a time. Find the ones that work best for your child and stick to them!

___ My child will cut out seconds.

___ My child will eat no more than ______ # snacks per day.

___ My child will eat no more than ______ # desserts per day / per week.

___ My child will drink no more than ______ # regular soft drinks per day.

___ My child will drink no more than ______ # cups of 100% fruit juice per day.

___ My child will eat and drink at least / no more than ______ # servings of dairy products (on average) per day.

___ My child will use the tablespoon approach to reduce portion sizes.

___ My child will use the plate method at ___ # meals per day / week to reduce calories.

___ My child or adolescent will be seen by a dietitian, doctor or weight loss team.

___ Based on the recommendations of the dietitian, doctor or weight loss team, my child will follow a ______ # calorie diet.

IV. Other Steps for Weight Loss

(exercise goals, TV & screen time, food journal review, etc.)

See Physical Activities & Exercise - Children & Adolescents handout.

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