over eating

Question
my daughter is 9, she is a healthy eater. she eats lots of veggies, fruits, proteins and whole grains. she is very active, bikes, plays in a competitive soccer league 2 x a week (which means LOTS of running). however, she is always hungry and looking for seconds. she is about 5-7 lbs heavier than she should be for her age. i have tried and tried to help her manage portion sizes...the size of her fist etc. her issue isnt eating bad food, it eating too much food and listening to her body tell her its full i just can't keep her portions in control...any suggestions.

Answer
Hi Kim, Try smaller meals spaced out during the day. Limit carb foods like fruit juices, white bread, excess milk, pasta, mac and cheese, cookies crackers, bagels, english muffins, white rice. Instead try 5-6 smaller meals each containing about 300 calories each. Each meal should have some fiber and some protein mixed in with the carbs. A higher protein, higher fiber diet will digest slower preventing hunger. Carb foods eaten alone will raise blood sugar levels, causing insulin to be released. You need insulin to store fat. When insulin is released and the blood sugar drops, hunger can occur and the cycle begins again. Eggs, lean meats, high fiber bread, low fat cheese, fish, chicken, lean pork, tuna fish, whole fruit, cut up fresh or cooked vegetables, cooked beans, nuts, salads, lot's of water, higher protein breakfast cereal, low sugar jello, low sugar yogurt, low fat milk, are just some of the examples of healthy foods to feed a hungry growing child. Hope that helps, Laura Kraemer,Slimkids.com

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