The number of overweight and obese children increased significantly from 1999 to 2004, according to the "Journal of the American Medical Association" in 2006. As of 2003 to 2004, 17.1 percent of U.S. children and teens were overweight. Helping children lose weight can be tricky. You do not want to disturb their natural growth or limit their food intake so much that they do not obtain essential nutrients for brain health. If your child has developed a taste for processed foods that contain ubiquitous amounts of sugar, sodium and artificial additives, they may respond poorly to efforts to clean up their diets. When developing diet menus for kids, make sure that you offer flavorful foods that are visually fun and nutritionally sound.
Breakfast
Children who skip breakfast tend to have a higher prevalence of obesity reports the Journal of the American Dietetic Association in June 2010. In this same study, children who reported regularly eating ready-to-eat cereal for breakfast had lower intakes of total fat and cholesterol and took in higher amounts of dietary fiber and micronutrients than breakfast skippers. Choose whole grain cereals that contain minimal added sugars and stay away from unnatural colors. Serve with low-fat or non-fat milk and a fruit like bananas or berries. If your child is not a cereal eater, encourage some form of breakfast that is low in sugar and high in fiber. Berries and yogurt, whole grain toast with a tablespoon of natural peanut butter or whole wheat pancakes with applesauce appeal to kids' taste buds, without excessive calories.
Lunch
Encourage your child to bring his lunch to school rather than purchase high-fat and calorie-laden foods from the school lunch line. While you cannot be sure he eats everything, you will still be better able to control the nutrition and content. Choose deli turkey on whole wheat with mustard or light mayonnaise instead of fatty bologna. Include a piece of fruit and baked chips or whole grain crackers. For dessert, allow your child a low-fat pudding or small low-sugar granola bar. Think outside traditional sandwiches for lunch as well. Kids like hummus with carrots, cut up peppers and whole wheat crackers. Pour a broth-based soup into a thermos and include a small serving of pasta salad made with whole wheat macaroni, olive oil-based Italian dressing and cut up veggies.
Dinner
Forcing a kid to eat plain chicken breasts, brown rice and steamed broccoli is not likely to succeed. Instead, devise healthier versions of their favorite foods. Make pizza on whole grain English muffins with low-sodium marinara sauce and low-fat cheese. Skip the pepperoni in favor of lower-fat Canadian bacon or add vegetable toppings. Serve with a green salad or cut up veggies with a low-fat dip made with low-fat sour cream and a sprinkling of ranch dressing powdered mix. Make spaghetti with whole wheat pasta and include meatballs made with extra lean ground turkey to save fat and calories over ground beef. For macaroni and cheese, skip the highly processed and high-calorie boxed versions and use whole wheat pasta with a cheese sauce made with olive oil and flour, skim milk and low-fat cheese. Prepare chicken nuggets or fish sticks at home by dipping chicken tenders or cut-up pieces of tilapia in egg whites and whole wheat bread crumbs. Bake at a high temperature for 10 to 20 minutes--until cooked through. Serve with sweet potato and broccoli with a sprinkle of parmesan cheese. Discourage over-eating by portioning food onto his plate, rather than serving family style.
Snacks
Fill your fridge and pantry with healthy items that your kids enjoy. Allow your child to shop with you and select snacks together. Low-fat string cheese, whole wheat crackers and nuts--in small portions--are good choices. Serve cut-up fruit with a toothpick instead of a fork for fun eating. Include a yogurt dip made with plain yogurt and natural fruit spread. Sprinkle air-popped popcorn with Parmesan cheese. Offer mild salsa with baked tortilla chips.
References
- Centers for Disease Control and Prevention: Healthy Weight: Tips for Parents
- Journal of the American Medical Association: Prevalence of Overweight and Obesity in the United States
- Journal of the American Medical Association:The Relationship of Breakfast Skipping and Type of Breakfast Consumption with Nutrient Intake and Weight Status in Children and Adolescents
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