Swimming

Question
My two sons are on a competitive swim team.  They swim two hours, 4 times a week.  Their coach pushes them to eat healthy, but to eat a lot, as swimming depletes your system.  One son is 14, 6', 140 lbs.  The other is 11, 4'10 and 150 lbs (obese).  What kind of diet will help my youngest son to lose weight, but not starve my older son?  My youngest son has self-esteem issues, so everyone would need to diet.  

Answer
Dear Giselle, Your older son should continue eating like he does now, or he will lose weight and muscle mass. Your younger son, to lose weight, will have to limit carbohydrate foods like crackers, fruit juice, excess milk, mac and cheese, spaghetti, sugar, excess bread, and rice. His diet should consist of lean meats, chicken, fish, tuna fish, eggs, low fat dairy, whole fruit, lot's of vegetables, whole grain fiber bread, healthy fats, and lot's of water. Smaller portions spaced out during the day will allow his body to burn fat. A daily calorie count of about 1800 calories per day should produce a weight loss of 1-2 pounds per week. Hope that helps, Laura Kraemer,Slimkids.com

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