Diet for children
Causes of overweight in children and adolescents are hidden mainly in the wrong food culture within the family – since childhood, the child has been accustomed by parents to improper nutrition.
To overcome excess weight, it is not enough for the child to adhere to a short-term low-calorie diet or to exclude certain harmful products for 2 weeks. This either gives a short-term positive effect or does not affect the state of health for the better at all (during the diet, children receive regular portions of stress, which negatively affects health). A child’s diet for weight loss can’t be strict either for medical reasons or for moral reasons. To make the child lose weight – or better to say – normalize weight, the whole family must adhere to a certain food culture, and also instill in children love for physical exercises.
An effective diet for children is proper nutrition. To normalize weight (weight loss with excess weight and weight gain when lacking), it is necessary to eat only natural fresh foods.
Examples of natural products:
– meat: beef, lamb, chicken
– seafood: fish, shrimps, squids
– vegetables and fruits
– cereals: buckwheat, oatmeal, pearl barley, millet, wheat, rice
– dairy products: kefir, fermented baked milk, yoghurt, milk, cottage cheese, cheese
– liquids: pure water, mineral water, freshly squeezed vegetable and fruit juices
– dark chocolate with a minimum cocoa content of 50%
– bread (better dark varieties)
Examples of non-natural products:
– meat products: sausages, frankfurters, wieners, burgers from the store
– canned food of long storage (more than 3 months)
– sodas, sweet fizzy drinks
– junk food, fast food, almost everything that is sold on the street:
chips, crackers, French fries, sweet bars, colorful chewy candies and lollipops, fast-soups and fast-noodles – all products that include flavor enhancers
The optimal nutritional mode for children and adolescents: 4-5 times a day, about every 3 hours. It is best if the food is cooked at home, in the family, and not in the dining room or in the store (in the form of semi-finished products). An indispensable condition not only for losing weight, but also for health – physical activity (walking, sports, outdoor games).
Breakfast plays the most important role; its volume should be equal to 30% of the total daily ration. Breakfast should include predominantly complex carbohydrates, which will provide the child with energy for a long time: porridge from dark cereals, bran bread. It is better if the porridge is cooked on water and with a minimum amount of oil.
Porridge can be varied with a handful of raisins or pieces of dried apricots, or you can add a spoon of honey. For dessert, instead of cakes, muffins or sweets, give the child a sweet fruit – a banana, a pear (fresh or dried). As a drink, compote of dried fruits is ideal, but in no case a soda, where the sugar is off scale. Since there is also a lot of sugar in juices, they should be diluted with water (1:3).
The second breakfast is a snack before lunch, which is 10% of the diet. Give the child a couple of apples, a handful of nuts or a glass of yogurt.
Lunch is 30-35% of the diet. It must necessarily contain protein foods (fish, chicken, meat, beans, etc.). Cook a vegetable soup on a low-fat broth and without fried vegetables. You can’t deprive the child of sweet, so the dessert should be, but let it be as light and useful as possible, for example, a fruit jelly or fruit smoothy.
Dinner – 20-25% of the daily volume of food. It should be a light meal: ragout or vegetable salad (fresh or boiled), cottage cheese, dairy products.