Introduction -- James' story -- The healthy weight program -- 1. How serious is the overweight problem? -- A growing problem -- Medical consequences -- Emotional well-being -- Causes of obesity -- What can be done? -- The healthy weight program -- 2. How do I know if my child is overweight? -- Defining overweight and healthy weight -- Measuring overweight and healthy weight -- Measuring central obesity -- Other ways of measuring body fat -- Determining 'at risk' -- Should we seek professional advice? -- The healthy weight program -- 3. Food, weight, and health : part 1 : energy balance and building blocks -- Food as an energy source -- Food as building blocks -- Storing energy as fat -- 4. Food, weight, and health : part 2 : systems support and energy density -- Food to support body systems -- Food as fiber -- The healthy weight program -- 5. Healthy weight food choices : part 1 : fresh whole foods -- Fruits and vegetables -- Legumes, nuts, and seeds -- Grains and tubers -- Meat, poultry, fish, eggs, and deli -- Dairy : milk, yogurt, and cheeses -- 6. Healthy weight food choices : part 2 : processed and preserved foods -- Food nutrition labels -- Cooking oils -- Salad dressings -- Condiments, sauces, spreads, and dips -- Frozen foods -- Soups -- Breakfast foods and cereals -- Baked goods -- Chips, chocolates, and candy -- Fruit juices, fruit drinks, and soda/pop -- Menu plans -- The healthy weight program -- 7. Physical activity, weight, and health -- The value of physical activity -- Types of physical activity -- Energy and activity -- Energy balance -- Measuring METs -- Full-body strength-training and stretching program -- Choosing enjoyable and appropriate activities -- The healthy weight program -- 8. The healthy weight program -- Starting the program -- Stage 1 : assessing nutrition and activity levels (week 1) -- Stage 2 : setting goals and rewards (week 2) -- Stage 3 : building up goals and rewards (week 3-4) -- Stage 4 : maintaining progress (beyond week 4).