In the United States, 17 percent of kids aged 2 to 19 are obese, according to the Centers for Disease Control and Prevention. High calorie intakes seems to be one of the primary causes of the growing rate of obesity in children. Foods high in fat are also high in calories. To keep your kids at a healthy weight, provide them with healthy, low-fat foods.
Whole Grains
Whole grains provide vitamins, minerals and fiber and are naturally low in fat. When looking for whole grain foods for your kids, read the ingredients list. A whole grain food should have whole wheat or another whole grain as the first ingredient. Examples of healthy low-fat whole grains for kids includes whole wheat bread and bread products, brown rice, whole wheat pasta, and other whole grains like barley, quinoa, and millet, whole-grain crackers, whole-grain unsweetened cereals, oatmeal and air-popped popcorn.
Fruits
Fresh, frozen, dried and unsweetened canned fruits are healthy low-fat food choices for kids. Fruits contain vitamin C, folate and fiber. Offer your kids fruit for snack time or as a healthy dessert after a meal. Healthy low-fat fruits for your kids includes apples, oranges, bananas, grapes, berries, melon, peaches, plums, pears, all unsweetened canned fruits, unsweetened applesauce, raisins and unsweetened dried fruit.
Vegetables
Fresh, frozen and canned vegetables without added sauces are also naturally low in fat and make a healthy choice for kids. Serve vegetables raw or cooked at both meal and snack times. Hummus, bean dips and low-fat salad dressings can be used to add flavor to vegetables without adding extra fat.
Meat and Beans
Meats provide your kids with protein, iron and zinc but can also be a source of fat in the diet. Serve your kids lean meats such as poultry without the skin, fish, pork loin, beef eye of round and lean ground meat. When choosing hot dogs and luncheon meats, look for ones with less than 3 g of fat per serving. Beans also provide your kids with protein and are naturally low in fat. Offer a meatless meal featuring beans once a week, such as rice and beans.
Dairy Foods
Dairy foods act as a source of calcium to help your kids build strong bones. Limit the fat in your kid's diet by providing him with 1 percent fat or skim milk. Also, offer low-fat and nonfat yogurt and low-fat cheese in place of the full fat versions.
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