Emma is at the risk of overweight

Emma is at the risk of overweight. Her BMI is at 86% of range. I need to do something about it.

1. Drink more water.
Ask her to drink 6 cups of water at home.

2. Sleep enough.
Maybe need to put her in bed by 7pm.

3. Cut the carbs.

4. No juicy and candy at home.

5. Exercises daily



Low carb high protein Breakfast choices:

1. Flax seed mulfin

2. oatmeal /Apple walnut oatmeal
Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.

3. scramble eggs with bacon or Eggs with ham, cheddar

4. Zucchini pancake (whole wheat)

5. 1 Boiled egg

6. Yogurt and Granola Parfait

7.  Prosciutto and Egg Panini

8. Greek yogurt with maple syrup

9. Strawberries smoothies
Blend together 1/2 cup of strawberries, 6 ounces of plain Greek yogurt, 1/4 cup of uncooked oatmeal, a drizzle of honey (as needed) and 1/2 cup of skim milk or soy milk. Total: 21 grams of protein.

10. Breakfast burrito:  Corn tortilla filled with two scrambled eggs, sautéed onions, 1/4 cup of black beans and pico de gallo. Total: 25 grams of protein.

11. Flax pumpkin seed with milk.