Because of poor diet and lack of exercise, many children are becoming overweight or obese. As a result, health care practitioners have started to recommend weight loss plans to children. Because children are still growing, however, it is important to ensure that the children are still receiving adequate nutrition while following a weight reduction diet. In addition, it is imperative that the weight loss plan involve the whole family, not just the overweight child. Otherwise, the child may become stigmatized and unsuccessful in losing weight.
Vegetarian Sample Menu
The following plan would be appropriate for a child who follows a vegetarian diet.
Breakfast: 1 c. whole grain cereal, 1 c. nonfat milk, 1-1/4 c. strawberries for cereal
Snack: 1 c. grapes
Lunch: 2 slice whole-grain bread with 1 Tbsp. natural peanut butter and 1 Tbsp. all-natural jam, 1 c. light yogurt, 1 small banana, 1 c. carrot and celery sticks
Snack: 1/2 c. lowfat cottage cheese mixed with 1/2 c. pineapple chunks in light syrup
Dinner: 2 high-fiber wheat tortillas with 1 c. nonfat refried beans and 1 oz lowfat cheese, 1/2 c. corn, 1 small side salad with vegetables and 2 Tbsp. nonfat dressing, 8 oz. nonfat milk
Snack: 100-calorie pack of lowfat popcorn
Low Fat Sample Menu
The following plan includes less than 10 percent of calories from saturated fat, less than 30 percent of calories from total fat, and no trans fat.
Breakfast: 1 c. cooked oatmeal with 3/4 c. blueberries and 1/2 oz. almond slivers, 8 oz. nonfat milk
Snack: 1 small sliced apple
Lunch: 1 slice whole-grain bread with 2 oz. turkey. lettuce, tomato, and 1 tsp. nonfat mayonnaise, 1/2 c. grapes, 1 small container nonfat yogurt
Snack: 1 oz. trail mix with dried fruit and nuts, 4 oz. nonfat pudding
Dinner: 3 oz. grilled chicken, 1/2 c. mashed potatoes with spray butter, 1 c. mixed vegetables, 8 oz. nonfat milk
Snack: 1 c. raspberries with 1/2 c. nonfat yogurt
No Dairy Sample Menu
The following weight loss plan would be appropriate for a child who could not tolerate dairy products.
Breakfast: 1 c. calcium-fortified cereal with 8 oz. calcium-fortified soy or almond milk, 1/4 c. raisins added to cereal
Snack: 1 c. honeydew
Lunch: 1/2 pita bread stuffed with grated carrots, peppers, mushrooms and 2 Tbs. hummus, 1 small sliced apple, 100 calorie pack of almonds
Snack: 4 graham cracker squares with 1/2 Tbsp. natural peanut butter
Dinner: 3 oz. sauteed tofu or vegetarian "burger", 1/2 c. brown rice, 1 c. steamed carrots and broccoli, 8 oz. calcium-fortified soy milk
Snack: 1 c. blueberries
Member Comments