Talk to a parent or guardian before making any changes
Ask a doctor or pediatrician for a healthy plan
Eat regular meals and do not skip breakfast
Choose water instead of soda, juice, or sports drinks
Eat more fruits and vegetables
Choose whole grains like oats, brown rice, and whole-wheat bread
Eat lean proteins like beans, eggs, fish, chicken, and yogurt
Limit candy, chips, fast food, and sugary snacks
Watch portion sizes
Eat slowly and stop when full
Be active every day
Play outside, walk, bike, dance, or join sports
Limit screen time
Get enough sleep every night
Focus on healthy habits, not quick weight loss
Avoid dieting without medical guidance
Keep healthy snacks available at home
Pack healthy lunches and snacks for school
Make changes as a family
Track progress with a doctor if needed