September is a fresh start. Instead of strict “diets,” we focus on simple routines that support healthy growth and strong bodies—changes kids can actually live with.
Make meals doable (not perfect)
- The 50-25-25 plate: half colorful produce, quarter lean protein, quarter smart carbs (brown rice, whole-grain pasta).
- Protein at breakfast: eggs, Greek yogurt, nut-free seed butter—curbs mid-morning crashes.
- Drink swap: water or milk instead of juice/soda; keep sugary drinks “weekend only.”
Build movement into the day
- Short and often: three 10-minute bursts (walk the dog, dance break, scooter lap).
- Choose fun: let kids pick activities: sports, martial arts, swim lessons, or backyard tag.
- Sleep = secret sauce: aim for age-appropriate sleep; tired kids crave more sugar.
Screens, structure, and mindset
- Screen curfew: devices out of bedrooms; turn off 60 minutes before bed.
- Predictable meals/snacks: planned times reduce constant grazing.
- No shame talk: we focus on strength, energy, and confidence, not numbers on a scale.
When to loop in your doctor
- Sudden jumps on the growth chart, snoring, daytime sleepiness, or acanthosis (dark neck/skin folds).
- We can check A1C, lipids, thyroid, and partner with a dietitian if helpful.
Want a personalized plan that fits your family? Schedule a well-child visit and we’ll map out small steps that work.
