According to the University of Michigan Health System, an estimated 15 percent of all children in the U.S. are overweight. Perhaps you are concerned that your child is gaining weight and is eating more than what he needs for proper growth and development. The American Heart Association (AHA) says reducing caloric intake is the quickest and simplest change to help your child lose weight. However, the AHA highly recommends that your child also step up his level of physical activity.
Strategies
The Centers for Disease Control (CDC) says there is no secret diet that will help your child lose weight. The CDC says it really boils down to choosing nutritious foods, limiting the consumption of sugar (including sugar-sweetened beverages), saturated fat and serving reasonable portion sizes. An overweight child on a diet should consume plenty of vegetables, fruits and whole-grain products. Dairy products, including milk, should be low fat or nonfat.
Breakfast
Slimkids.com says one example of a healthy breakfast option for an overweight child consists of 1 large egg scrambled or fried (be sure to spray the frying pan with oil spray), one slice of whole-wheat toast with 1 tsp. butter or reduced-calorie margarine; a half grapefruit and 1 cup skim or 1 percent milk.
Lunch
A lunch idea presented by Slimkids.com provides meat, fruits and vegetables. This midday meal consists of a chicken salad sandwich made with 3 oz. cooked chicken breast, celery and lettuce. Only 1 tsp. of mayonnaise should be spread on either pita bread or 2 slices of whole-wheat or white bread. Also include an apple, orange, banana or other whole fruit, along with a cut-up carrot and 2 tsp. of nonfat dip on the side. A juice box can be served as a beverage.
The University of Michigan Health System (UMHS) also suggests that you and your child can make healthy sandwiches that are also fun to create. Use cookie cutters in the shape of stars, hearts and other designs and cut slices of cheese, low-fat lunch meat and whole-grain bread for a nutritious lunch.
Dinner
A dinner suggestion for an overweight child includes 3 oz. of lean roast beef (broiled) with 1/2 of mushroom served over the meat. Side dishes may include 1 cup of cooked broccoli and 2 cups tossed lettuce salad with 2 tbsp. reduced-calorie salad dressing. Serve your child a cup of 1 percent or skim milk.
Snacks
The Mayo Clinic says to make sure to always have healthy snacks on hand for your dieting child. Nutritious snack options provided by the UHMS include cutting vegetables (broccoli, cauliflower, carrots, celery sticks) into sticks or coins and dipping them into yogurt dip or salsa. Slimkids.com suggests 2 cups of light popcorn as a healthy snack option.
Another tasty and healthy snack idea is to dip a peeled banana in yogurt, then roll it crushed breakfast cereal and stick in the freezer. You may also try a treat the UHMS calls "Ants on a Log." Simply fill celery with peanut butter or cream cheese and string raisins along the top.
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