Already Overweight Children Just as with slim children, it is always the right time to adopt a healthful diet. Keep in mind that the two main contributors to overweight are low activity level and diets based on meat, dairy products, and high-calorie, low-nutrient foods. The first step toward health is assessing a family’s lifestyle by looking at eating patterns and activities to determine what changes are needed to promote fitness and achieve a healthy weight. The easiest and most effective method is for all members of the family to shift together—if possible—to a healthier lifestyle. The same healthful habits will benefit the rest of the family as well as the overweight child. Focusing on overall health is a better choice than embarking on a low-calorie diet for achieving fitness and a healthy weight. The idea is to focus on the quality of what is being eaten, not so much on the quantity. The healthiest diet avoids animal products completely and is built from grains, legumes, vegetables, and fruit. Plan menus using the Power Plate (see page 6). Surviving the School Lunch Line Families can also help to improve “get healthy” opportunities for children in schools. Many schools are under financial pressure to downsize health and physical education programs, so health-conscious families should support school districts in their efforts to promote wellness and physical education and to promote healthier lunches in the cafeteria. School lunch programs are required to provide nutritious, low-cost meals to students; parents and teachers can help school officials understand what options should be available for children. Here are some suggestions for improving the healthfulness of foods eaten in schools: • Pack a lunch. Bean and pasta salads, grilled tofu, burritos, and sandwiches make great lunches and are easy to pack. Last night’s leftovers are also a great, simple choice. Make sure to include several healthful snacks. • Encourage your child to request that low-fat, vegetarian entrées be placed on the lunch line. Demand for these items will encourage the food service to incorporate healthier foods into its menu cycle.