Obesity is on the rise even for children. According to the Keeping Kids Healthy website, children who are overweight have an 80 percent chance of being overweight as an adult. Soda, large portion sizes, sugary cereals and high-fat foods increase the waistlines of kids. As parents you can help your child lose weight by monitoring their caloric intake.
Considerations
During adolescence, it is not recommended to go on a diet. A healthy caloric intake for a child is about 2,000 calories. Kids need food to fuel their growing bodies, and proper nutrition will help them concentrate, have energy and grow at a healthy rate. Restricting food is not the best way to help your child lose weight. Instead give your child more healthy food options. Lean meats, whole grains, fruits and vegetables should be the bulk of your child's diet. These foods are high in nutrients and low in fat.
Breakfast
According to the Harvard Medical School, breakfast has a direct link to weight loss. Eating breakfast will help to jump start your child's metabolism and prevent him from over eating later in the day. A healthy breakfast should include a balanced meal with a protein, carbohydrate and healthy fat. Some healthy options for your child include one serving of whole-grain cereal with low-fat milk and a yogurt. Another option might be one serving of whole-grain waffles, sugar-free syrup and eggs. Oatmeal and yogurt is another fast meal that your child can eat before school.
Snacks
Healthy snacks are important for children because if they don't have any healthy options, they will most likely eat junk food. Two healthy snacks a day will help promote weight loss in your child. Some healthy options include one serving of trail mix, whole-wheat crackers and peanut butter, string cheese and one serving of pretzels, a piece of fruit and cottage cheese or a yogurt.
Lunch and Dinner
Packing a lunch is the best bet when your child is losing weight. A turkey sandwich on whole wheat with veggies, a piece of fruit and one cookie will help fill your child up. Another lunch-time option might be a whole-wheat bagel with peanut butter and a string cheese. Plan healthy meals that focus on whole grains like rice or pasta, lean meats like turkey or chicken and a vegetable. A healthy dinner is important for kids, but more important is the portion size your child is eating. Whatever meal you choose to make allow only one serving.
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