A proper diet for overweight children is essential for effective weight loss while ensuring comprehensive development. Here are some tips for parents!
Overweight and obesity negatively impact children’s long-term health and development. A scientific diet is necessary for overweight children to reduce excess fat while ensuring sufficient nutrients for comprehensive growth. Check out these suggestions!
1 Reduce Empty-Calorie and High-Fat Foods
Foods like ice cream, chocolate, and cakes are energy-dense but provide little nutritional value. Parents should minimize their child’s consumption of these treats.
Also, limit or avoid keeping highly energetic foods in the house, such as sugary drinks, as they contribute to excess energy intake.
When preparing meals for overweight children, opt for boiling, steaming, and stewing instead of frying and stir-frying. Minimize animal fats and skins, and choose vegetable oils instead.
Limit empty-calorie and high-fat foods for overweight children
2 Ensure Adequate Protein Intake According to Age
Despite being overweight, children still need a minimum amount of protein to support their body’s development. Parents should refer to age-appropriate protein intake guidelines and ensure their children receive sufficient protein-rich foods.
Here are the recommended daily protein intakes for different age groups:
- Ages 9-13: At least 34 grams of protein per day
- Ages 4-8: 19 grams of protein per day
- Ages 1-3: A minimum of 13 grams of protein daily
Ensure adequate protein intake for your child’s growth
3 Maintain Sufficient Calcium Intake
When reducing fat and food portions for overweight children, do not compromise on their calcium intake. Calcium is crucial for developing strong bones and promoting healthy height development.
Calcium sources include dairy products, dairy derivatives, and calcium-rich foods like broccoli, certain types of fish (sardines, salmon, and mackerel), kale, okra, and tofu.
Maintain adequate calcium intake for bone and height development
Many parents mistakenly cut back on their child’s milk intake, thinking it contributes to weight gain. However, milk is an excellent source of calcium, phosphorus, and whey protein. Instead of reducing milk, offer your child unsweetened milk, skim milk, breast milk, or milk formulated for overweight children.
Ensure your child stays hydrated by drinking enough water, which helps regulate body functions and energy control.
4 Encourage Consumption of Whole Grains, Fruits, and Vegetables
Fruits and vegetables are rich in vitamins and fiber, reducing the risk of obesity. Fiber has no nutritional value and only contributes to a feeling of fullness without adding energy.
Whole grains are nutritious and provide vitamins, minerals, and carbohydrates without excess fat. However, be cautious of calorie-dense grains like cornflakes.
Whole grains, fruits, and vegetables are excellent choices for overweight children
5 Maintain Regular Meal Times and Avoid Skipping Meals
For overweight children, maintain a consistent meal schedule and avoid skipping meals. Do not let your child get too hungry, as they may overeat and consume twice the usual amount, leading to excess fat storage.
Consider having 5-6 smaller meals throughout the day instead of a few large ones. Do not allow children to snack or drink milk right before bedtime.
Ensure your child gets adequate sleep and does not stay up too late. Deep sleep increases the release of growth hormones, aiding in height growth. Additionally, sufficient sleep suppresses the production of certain hormones that stimulate appetite, reducing overeating and making it easier to manage weight.
Maintain regular meal times and sleep schedules for your child
6 Encourage Physical Activity and Sports
Engage your child in daily physical activities for 30-60 minutes: running, soccer, cycling, or swimming. Join your child in these activities to monitor and encourage their participation.
When visiting playgrounds or public recreation areas, encourage your child to play on energy-expending equipment like slides, rope climbing, and indoor ball pits.
Limit screen time to less than 2 hours per day, including TV, videos, and video games. Encourage outdoor play and running during free time. Involve your child in household chores such as cleaning, organizing their toys, and folding laundry.
Encourage your overweight child to be more physically active
Finally, while your child needs to lose weight, avoid drastically reducing their food intake. Gradually adjust their diet to prevent fatigue and malnutrition due to sudden changes in energy and nutrient intake.
Monitor and control your child’s weight loss to prevent rapid weight loss, which can be detrimental to their health.
A balanced diet and sensible weight loss plan will help overweight children regain their health while meeting their nutritional needs for comprehensive development. Parents should seek professional advice to develop a safe and effective weight loss strategy for their children.
Source: Vinmec
