Children are not immune from the obesity epidemic that is plaguing the nation. However, some experts question whether or not placing children on a diet is healthy, even if they are overweight. Dieting for kids is more about making good food choices than restricting calories. Parents can help children maintain a healthy weight by following a few basic rules.
Protein
Protein is made up of chemicals called amino acids, the building blocks of all muscles, organs and tissues in the body. It is an essential part of a diet for growing children. The USDA recommends adolescents get at least 5 to 6 oz. of protein each day. Healthy sources of protein include fresh meats, eggs, dairy products, nuts and legumes. Serve a small portion of protein with each meal. Avoid processed meats with chemical additives such as bologna and hot dogs. Healthy protein-rich snacks include nuts, seeds, cheese and yogurt.
Fat
All cell membranes are made up of fat. Fat is required for the absorption of fat-soluble vitamins and is the precursor for many hormones in the body. Although adults often avoid fat to cut back on calories, growing children should not be put on a low-fat or fat-free diet. Children require at least 4 to 6 tsp. of quality fats each day. Healthy sources of fat include vegetable oil, eggs, dairy products, meat, nuts, seeds and avocados. Avoid processed foods such as chips other snack foods that contain hydrogenated oils and trans fats. Offer snacks such as trail mix or yogurt instead.
Carbohydrates
Carbohydrates are broken down into glucose (sugar), which is used for energy in the body. Many foods contain both simple sugars and complex carbohydrates. It is easy to overindulge in this macronutrient. The USDA recommends only 5 to 6 oz. of grains each day, just slightly less than adults. The problem is that many of us tend to eat refined grains, which are high in calories and lacking in nutrition. Healthy sources of carbohydrates include whole-grain bread, whole-grain cereal, oatmeal, brown rice and corn. Avoid white breads, cakes and cookies. Combine a serving of carbohydrates with a serving of protein for a balanced meal.
Fruits and Vegetables
Fruits and vegetables are critical for growing children. They are the main source of most vitamins and minerals and also provide dietary fiber. Children need at least 2 to 3 cups of vegetables and 1 1/2 to 2 cups of fresh fruit each day. Fruits and vegetables also make an excellent vitamin-rich and low-calorie snack for children who need to lose weight. Offer things like baby carrots, celery sticks and peanut butter, apple slices or a banana in place of prepackaged snack foods.
Exercise
A recent report from the British Medical Association suggests that the best way to combat childhood obesity is with regular exercise. It recommends that children get at least 60 minutes of moderate to vigorous physical activity every day. This could include walking to school, riding a bike or playing sports. Limit television time and video games to allow more time for outdoor activities. Recreational activities also provide a great way for families to spend more time with one another and exercise together.
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