The increase in childhood obesity causes concern among doctors and health experts. Children who are overweight or obese may develop heart disease, type 2 diabetes, asthma, sleep apnea and social stigmatization, says the Centers for Disease Control and Prevention. Helping a child lose weight or maintain a healthy weight is challenging when he has developed a taste for processed food, which is full of added sugars, sodium and saturated and trans fats. When devising low-calorie meals for kids, remember that nutrition and taste are paramount.
Features
Low-calorie meals for kids should be based on a balanced diet. Build meals around fresh fruits and vegetables and then accent them with a lean protein. Whole grains, instead of refined grains, and low-fat or non-fat dairy products should also be a part of most meals. A low-calorie kid's meal should still contain some fat, as it is an important nutrient for brain development and hormone regulation. Serve portions reasonable for the age and activity level of your child.
Types of Foods
Lean proteins that kids like include nitrate-free deli turkey and ham, chicken breast, pork tenderloin and white fish. Oatmeal, whole grain oats, wheat bread, English muffins and brown rice also appeal to children. Vegetables, like sweet potatoes, broccoli, carrots, lettuce and peas, are kid-friendly. Instead of dousing them in butter, ranch dressing or cheese sauce, squeeze lemon juice or add simple salt and pepper to add flavor without calories and fat. Encourage kids to try plain yogurt with a drizzle of honey instead of the pre-sweetened and brightly colored varieties. Discourage flavored milks. Use healthy unsaturated fats found in nuts, seeds, avocados and plant oils. Discourage saturated fats found in fatty meats and dairy, and the trans fats found in fast food and snack products.
Strategies
Low-calorie meals for kids leave out nutritionally void, calorie-dense foods. Soda, candy and cookies should be limited. Skip hot dogs and other high-fat, processed meats. Involve your kids in shopping and choosing recipes. Have them help you chop, grate or stir so that they participate in the creative cooking process.
Sample Meals
Instead of allowing your child to eat a pre-sweetened instant oatmeal packet with whole milk, cook up the plain variety with chopped apple, cinnamon and skim milk. Add just a drizzle of honey over the top. At lunch, pack a brown bag lunch containing a deli turkey sandwich on whole grain bread, unsweetened applesauce, a string cheese and whole grain crackers. For dinner, think of lighter ways to create kids' favorites. Make meatballs with whole wheat bread crumbs and lean ground turkey to serve with just a ½ to 1 cup of whole wheat pasta and low-sodium marinara. Create a healthier, low-calorie pizza with whole grain English muffins, low-fat cheese, marinara sauce and Canadian bacon. Make a batch of chicken nuggets by dunking chicken tenders in egg whites and whole wheat bread crumbs. Spray them lightly with non-fat cooking oil and bake until cooked through. Serve with baked sweet potato fries, and serve broccoli sauteed and sprinkled with Parmesan cheese.
Caution
Overly restricting children's calories is not recommended by Joanne Larsen, R.D., on the Ask the Dietitian website. Children up to age 10 need a certain number of calories and protein for health, growth and development. Limiting sugar and trans fats can help a child eat more healthfully. When you restrict calories, you may also restrict certain vitamins and minerals. Children may not grow properly and, early in life, dietary restrictions can affect brain development.
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