Kids’ treats are once-in-a-while foods, and no diet will work if it feels like a prison sentence–you’ll just try to break out. And so will your overweight kid.

None of the foods listed here are truly good-for-you, but all of them can have a place as a treat. Knowing what these foods are, and how to moderate their portions is the key to teaching kids how to enjoy food healthfully without making them feel penalized or singled out.

Here is a calculator to help parents estimate their child’s daily caloric need.

And here is a sampling, compiled by the Wall Street Health Journal, of “how added calories sneak into kids diets as food makers tweak snack offerings.”
Original food/calories: Dannon Fruit-on-the-Bottom Yogurt/100
Kid Appeal food: Danimals XL Drinkable Yogurt/170

Original: Quaker Instant Oatmeal Apples & Cinnamon/130
Kid Appeal:Instant Oatmeal Dinosaur Eggs/200

Original: Lunchables Cracker Stackers Ham & American/430 (trans fat city!)
Kid Appeal: Lunchables Mega Pack Ham & Cheddar/640

Original: E.L. Fudge Sandwich Cookie/130 (trans fat city too!)
Kid Appeal: Butterfinger “blasted” E.L. Fudge cookie/180

As the WSJ article on lowering cholesterol points out, an extra 3,500 calories means amn extra pound on your hips, waist, thighs whether you are a kid or an adult. But for a kid, it’s a much larger percentage of weight and body fat. Learn your kid’s BMI.