Children usually do not need to diet the same way that adults do, even when they are overweight, advises the Nemours Foundation. That's because children are still developing and growing, so they need nutritious foods to continue to do so properly. Improving nutrition and being more active will help your child lose weight, while skipping meals or a drastic diet plan can be even more harmful to his health than his excess weight, say the experts at the foundation. Swap out processed foods at snack time for fruits and veggies and sugary drinks for water. Also, use recipes that cut fat and sugar while boosting nutrition.
Tacos
Try the taco recipe developed by the Meal Makeover Moms, recommends the IDEA Health and Fitness Association in the book, "The Professionals' Guide to Diet, Nutrition and Healthy Eating."
Cook 1 pound of 90 percent lean or better ground beef and drain the fat. Add 1 can black beans, 1 cup corn kernels, 1 cup salsa, 1.5 cup shredded reduced-fat cheddar cheese, 2 tsp. cumin, 1 tsp. chili powder and ½ tsp. garlic powder. Cook for two more minutes. Serve in taco shells with the optional additions of avocado, tomato, shredded lettuce, black olives and reduced-fat sour cream, according to the recipe developed by Janice Newell Bissex and Liz Weiss.
Tuna Bake
Convert your own mother's recipes to healthier versions with ingredient substitutions, recommends Roberta Larson Duyff in the book, "American Dietetic Association Complete Food and Nutrition Guide."
For example, in a tuna-noodle bake, swap 8 oz. whole-wheat noodles for 8 oz. egg noodles, two cans tuna packed in spring water instead of packed in oil, and skip the sour cream, whole milk, bread crumbs and butter in the original recipe. Instead, use half a can of cream of mushroom soup, ½ cup low-fat cottage cheese, ¾ cup fat-free milk, ½ cup shredded carrot, ½ cup chopped celery, ¼ cup chopped green pepper, 1 tsp. onion flakes, ¼ tsp. pepper and ¼ tsp. each tarragon and paprika. The 1/3 cup parmesan cheese from the original recipe also is used. The makeover boosts dietary fiber and vitamins A and C while cutting calories to 295 per serving from 480 and fat to 45 calories per serving, down from 235 per serving. To prepare, cook the noodles and drain before adding all ingredients except parmesan. Place in a casserole dish, sprinkle with the parmesan, and bake uncovered in a 350 degree oven for 35 minutes.
Apple Salad
Feed your child salads with meals that will appeal to her taste buds. Try the tangy apple salad featured in the book "Feed Your Family Right," by Elisa Zied and Ruth Winter.
Cut three apples into small cubes. Tear a head of romaine lettuce into bite size pieces. Mix ¾ cup plain low-fat yogurt, 1 tbsp. marmalade and black pepper to taste. Mix the apples, lettuce and dressing with ¼ cup sliced almonds. You are giving your child protein, fiber and nutrients, such as calcium.
Meat Loaf
Make over classic recipes such as meat loaf. Judith Levine and Linda Bine recommend a sweet and sour turkey loaf in their book, "Helping Your Child Lose Weight the Healthy Way."
Mix 1 pound ground turkey breast, one chopped onion, 1/3 cup dry bread crumbs, one beaten egg, ¼ cup ketchup, 1 1/2 tsp. dry parsley, and 1/8 tsp pepper and form a loaf on a pie plate. Top the loaf with a mixture of ¼ cup apricot preserves, 1 tbsp Dijon mustard and 1 tbsp brown sugar. Microwave on high for 14 minutes or until the center of the loaf reaches 155 degrees Fahrenheit on a meat thermometer.
References
- "Helping Your Child Lose Weight the Healthy Way"; Judith Levine and Linda Bine; 2001
- "The Professionals' Guide to Diet, Nutrition and Healthy Eating"; IDEA Health and Fitness Association; 2006
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff; 2006
- "Feed Your Family Right"; Elisa Zied and Ruth Winter; 2007
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