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[quote=Anonymous][quote=Anonymous]OP here. Thanks for the suggestions. A few things to answer prior questions above.

1) He only drinks juice or chocolate milk 1 or 2x each week when we're actually out at a restaurant to eat. Usually it's water/milk only.

2) I try to cook and eat most meals at home, but he does get a snack at school at extended day which I can't really control. He'll sometimes eat nothing or eat 3 packages (100 calorie packs) of goldfish if they have it! I know self control also needs to be learned. I'll try to have more conversations about portion control in general.

4) lunch wise, whenever I ask about leftover lunch, he always tells me he just ran out of time. I know it's prob because he was playing around at lunch. If he asks for a snack before dinner, I'll just have him eat the left over fruit or whatever is in his pack.

4) We eat a dessert 3-4x a week. Usually a small pack of the halloween candies and maybe 1x a week a slice of cake/ice cream. Otherwise, each night for dinner, we're having protein, veg, and carb.

5) activity wise he normally plays a couple sports during the spring and fall season but as most boys now, they love their video game time.

I will say that some of the easier pack options he's not keen on. He's not a fan of lunch meats, hummus, or cheese! He likes vanilla yogurt but not the plain one. He'll also only eat 3-4 kinds of cooked veggies and not the raw veggie types like carrot sticks. I guess all those things I could get him use to eating eventually but slow moving there.

Sample daily foods. I would estimate he eats about 1600-1700 calories a day. He's 62 percentile in height at 83% in weight.

Breakfast:
2 scrambled eggs or bowl of wheaties with milk

Lunch/snack
- 4 dino nuggets or sandwich bread with nutella (not a fan of peanut butter), but I only give a light covering on 1 slide of whole wheat bread. 
- 1 fruit (clementine, apples, banana)
- snack bar like fiber one bar
- 1 -1.5oz of chips (pita, potato, potato sticks, tortilla)
- water

Extended day - guessing nothing or up to 400 calories of junk food.

Dinner
- broiled chicken/dumplings/meatballs/hotdog
- bowl of rice/noodles
- broccoli/spinach/beans

Snack after dinner
- apples/watermelon/clementines or another fruit
- sometimes yogurt if he's still hungry

And to top it off, my 4yo is 30% in BMI who just doesn't like food as much as my older. :(

[/quote]

OP, totally understand your concern (and could have written your post myself). DD is 6, the 99th percentile for height (yes, you read that right) and 78th percentile for weight. She's pretty active--30 min recess twice daily, PE four times a week, gymnastics and ballet each once a week. 
She eats very similarly to your DC.
Breakfast: protein like two pieces of turkey bacon (or soy sausage) or scrambled eggs with cheese; a small serving of fruit; and either toast, cheerios or a pancake. 
Mid morning school snack: is usually a yogurt and goldfish or cheese and graham cracker or fruit snack and popcorn
Lunch is usually leftovers like veggie spaghetti, or a few chicken nuggets, or a turkey hot dog--no bread 'cause she hates buns. Fruit (grapes or apples or a banana), two cookies, pirate booty or veggie straws and a juice box. 
After school snack is whatever's left from lunch or morning snack 
Dinner: And this has been a struggle, veggie spaghetti or roasted skinless chicken breast or steak. On meat days sides of mac and cheese, peas or broccoli, or spinach salad --the only three veggies my kids will eat. Once weekly cheese quesadilla, white rice and black beans; cheese pizza; burgers and fries.
Desert: ice cream or a bit of cake twice a week.
(we nixed all night snacks after 7:30 pm a while back).
Seeing it written out and looking at the pp responses, I realize we definitely could do more to cut back on the processed foods like nuggets, hot dogs, Goldfish, cookies, desserts, juice boxes, and substitute with healthier options.
And kiddo has asked to do gymnastics twice weekly, so that should help too.
Meanwhile, DS is 3 and in the 35th percentile for weight and height and refuses to eat most things unless he can dip it in ketchup or peanut butter or soft cheese  :roll: 
Great suggestions on this board for healthy food substitutes.
Looking forward to a healthier 2017
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