One out every three children is now considered overweight or obese, KidsHealth reports. If your child is overweight or obese, alter his meals so that he consumes fewer calories and sheds unhealthy excess weight. Being overweight can lead to high blood pressure, high cholesterol, diabetes, depression and bone disorders, so it's vital that you analyze your child's diet and make some significant changes.
Chicken, Brown Rice and Green Vegetables
Your overweight child must get all of the nutrients she needs to grow strong and healthy, so it is essential to serve meals that include foods from several food groups. Lean white meat chicken breast is a protein-packed option that can help your child feel full so she may eat less. Brown rice is full of fiber, which aids with digestion and also helps your child feel full. At least half of your child's plate should be filled with any type of green vegetable she enjoys. Green beans, broccoli and peas are all low-calorie options.
Salad
A salad filled with many types of vegetables is a low-calorie food that can be satisfying for a child trying to lose weight. Start with dark green leafy vegetables because they supply iron and calcium. Add several types of vegetables that your child is willing to eat, such as tomatoes, bell peppers, mushrooms, onions, cucumber or zucchini. Add 1 tbsp. or 2 tbsp. low-fat cheese for protein and calcium and about 3 oz. grilled lean meat, such as chicken or beef. Nuts can replace the meat as another high protein addition. Healthy Children recommends teaching your child how to add only a small amount of salad dressing to keep calories and fat grams in check.
Vegetarian Lasagna
Eliminating meat from two or three meals that your child eats can decrease his overall caloric intake and fat consumption. Many types of meat, including some ground hamburger and sausage, are high in fat and calories. Healthy Children recommends meals such as vegetarian lasagna because they make up for the lack of meat by adding more vegetables. Most vegetables are naturally fat free and are also low in calories. They can be combined with pasta sauce and noodles to create a nutritious lasagna your child will enjoy. Layer vegetables, such as bell peppers, zucchini or eggplant, in place of the meat for a boost of fiber and vitamins.
Lean Meat Sandwiches
Sandwiches can make a healthy meal when prepared with nutritious ingredients. Use whole grain slices of bread because they include several grams of fiber to keep your child full, which may help her eat less food overall. Lean deli meats supply protein, but choose low-sodium versions. Pile on your child's favorite vegetables, such as onion or tomato slices, lettuce or cucumbers. Low-fat slices of cheese add calcium and protein. Serve this with a piece of fruit and a glass of milk, and your child has a low-calorie meal that supplies a great deal of nutrition.
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