In 2003 to 2004, 17.1 percent of children and adolescents were overweight, representing a significant increase since 1999, according to the Centers for Disease Control and Prevention. Putting a kid on a diet is tricky, however. You do not want to set him up for developing disordered eating or rebelling by gorging on junk food when he is away from home. The best diet for an overweight kid is one that encourages healthy foods in proper portions along with regular physical activity.
Significance
An overweight child is at a greater risk of developing certain health conditions usually reserved for older adults, such as type 2 diabetes, heart disease, high blood pressure and sleep apnea. Overweight kids also face social discrimination that can have an impact on them for a lifetime. In a study performed by Philippa Clarke, an epidemiologist at the University of Michigan, of 5,000 high school graduates tracked from adolescence for two decades, she found that those who were overweight in their youth were more likely to be on welfare or unemployment, have no current partner and to have not pursued higher education.
Features
A diet for overweight kids features balanced nutrition. Build meals around a 1/2- to 1-cup serving of a healthy carbohydrate such as whole grains, fruits or vegetables and 3 to 4 oz. of lean protein. To obtain proper amounts of calcium, kids need 2 cups of low-fat dairy daily up until age eight, and then 3 cups per day through adulthood, according to the United States Department of Agriculture. Children should have fat in their diet to support brain development and hormone regulation. The Institute of Medicine guidelines call for 25 to 35 percent of daily calories to come from fat, but for infants and small children fat should make up as much as 40 percent of daily calories. Limit processed foods that contain high amounts of sodium, refined flours, added sugars and preservatives. Keep intake of saturated fat, found in animal products, to a minimum and cut out trans fats, found in manufactured snack foods and commercially fried foods, altogether.
Considerations
Food is not the only source of calories. Kids who drink a lot of juice or soda take in hundreds of extra calories daily. These calories do not register as satiating and offer little to no nutrition. A diet for overweight kids encourages water as the drink of choice and includes sugar-sweetened beverages as a rare treat. With older children especially, you cannot control all the food that your child consumes. You can, however, model good eating habits. Keeping junk food out of the house can help overweight kids stick to a healthier diet.
Food Choices
A diet for overweight kids does not have to exclude all of their favorite foods. Make pizza on homemade or pre-packaged whole wheat crust with marinara, low-fat cheese, ham and pineapple. Dip chicken tenders in egg whites and whole wheat bread crumbs and bake for a healthier version of nuggets. Grill extra lean beef burgers and serve on a whole grain bun with baked sweet potato fries. Use whole wheat, instead of white, spaghetti and serve with extra lean ground turkey meatballs. Kids, even those trying to achieve a healthy weight, should be able to snack when they are hungry. Load your pantry with healthy choices such as fresh fruits, string cheese, low-fat cottage cheese, raisins, air-popped popcorn, low-fat pudding and natural energy bars.
Caution
Putting extreme restrictions on a child's diet can affect their growth. Until age 10, adequate calories and protein are essential to brain development and for children to reach full height potential, according to Joanne Larsen, R.D. on the Ask the Dietitian website. Instead of trying to limit a kids calories, which can affect their vitamin and mineral intake, limit their intake of saturated fats, trans fats and added sugars.
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