Introduction -- Is my child overweight? BMI ; What is normal growth? ; Risk factors for weight gain -- Why is my child overweight? Environmental factors ; Emotional factors ; Understanding hunger -- What can I do and where can I start? Be supportive, not controlling ; Talk with your child ; Set realistic goals ; Take the family lifestyle quiz ; Prepare healthier foods ; Plan and prepare meals together ; Schedule regular mealtimes ; Make mealtime pleasant ; Avoid the clean plate club ; Don't use food to punish or reward ; Enjoy physical activities together -- Portions and snacks. Match portions to your child's needs ; Plan for snacks ; Eat only in designated areas of the house ; Store food out of sight -- Nutritional needs of growing children. Eat less fat and less trans fat ; Eat less sugar and drink fewer sugary beverages ; Eat more whole grains and fiber -- Sample menus -- Special situations. Parties and holidays ; Time with relatives ; School lunches ; Eating out -- Weight management programs -- Health care professionals and resources -- Cookbooks -- Books for parents -- Websites.