Q. I was recently at the pediatrician's office with my son, who is in second grade. His doctor said he is overweight and borderline obese. Could you help me with a plan to help my son?

A. You're not alone: a survey by the Centers for Disease Control and Prevention found that about 25 million U.S. children and adolescents are overweight or nearly so.

We suggest that you talk again with the pediatrician to see if he or she will help you design a plan specifically for your son's situation.

However, we strongly recommend that you treat this not as "my son's weight loss program" but as "our family's health improvement program." As you role-model healthful behaviors for your son, everybody will benefit -- and your son won't feel bad about being singled out.

The are two major factors to consider: food (caloric intake) and exercise (caloric output). They're two sides of the coin, and you'll need to work on both. Here are some thoughts:

• When you shop, choose fresh fruits, vegetables, and meat over high-fat, high-sugar convenience foods. Look for whole-grain products; for instance, in bread and cereal.

• Always have healthy snacks available. For example, dip carrot and celery sticks into low-fat ranch dressing. Provide little boxes of raisins, and containers of low-fat yogurt.

• Cut back on sweetened beverages, especially sodas.

• Limit your visits to fast-food restaurants. While most offer some healthier options, there's still a load of fat and sugar on the menu.

• At our centers, we comply with pediatric professionals' recommendation that kids get 60 minutes of physical activity every day. Our kids are outside, weather permitting, twice a day for 30 minutes.

• Focus on activity, not exercise. The object is just to get your son moving. Tag, jump-rope, playing on the jungle gym in the park, building a snow fort, going for a walk, family bowling, or helping in the yard are all healthful, calorie-burning activities.

• Remember to do small healthful things, like parking a bit farther from the store, and taking the stairs instead of the elevator.

• Limit your son's time in front of the computer and TV set. At his age, two hours a day of sedentary activity at home is more than enough.

Your son's weight loss should be slow and steady. Check with your pediatrician to see how much is recommended. But with better eating and exercise habits, you'll certainly see results -- not only in less weight but in overall better health, for your son and for your whole family. Good luck!