Diets For Kids

Diet and nutrition for kids is a challenge. Most children are bombarded with persuasive and attractive advertising from a very young age. Most foods advertised tend to be high in sugar or salt and are often sponsored by colorful cartoon characters.

Children need to be given a choice and must be allowed to eat little and often.

Major Food Groups

Fats

There is no need for children to eat low-fat products. Fats are a necessary component of anyone’s diet. The issue with fat is that of moderation due to the higher calorie content of fats. Some of the more important fats required in childhood development are Omega-3 and Omega-6 fats.

Sources of omega-3 are tuna, salmon, sesame seeds, nuts, sardines. (Note that nuts are not suitable for very young children due to a choking risk.

Sources of omega-6 are Avocado, sunflower seeds, corn, almonds.

Protein

Protein is essential but needs to be moderated in children so as not to overload the kidneys. Good protein sources include; Eggs, milk, cheese, unflavored yogurts, chicken, turkey, beef, lamb, fish, and even some grains such as oats and millet.

Carbohydrates

There is never any need to reduce carbohydrates in children and it should make up the biggest portion of their diets. Many children receive their carbohydrates from sugary juices, candies, processed breakfast foods, and many other snack foods.

Good carbohydrate choices include; Fruits, vegetables, bread, crackers, whole grain cereals, unsweetened muesli.

Weight Loss for Kids and Teenagers

Children who are overweight should never go on restrictive diets or even have foods restricted. Any approach should include the entire family and result in improving the diet of the parents as well as the children.

The program must address behavioral issues as well as nutritional issues.

PariPlan	A healthy program that addresses parenting skills, busy families, and money other aspects that encompass weight management.
Trim Kids (book)	A 12 week program suitable for children, pre-teens, and teenagers.
Slim Kids	A smaller program aimed specifically at children.

Meal Plan Ideas for Kids

Breakfasts

Low-sugar granola. Can be served with milk, chopped banana, or diluted fruit juice.
Cup of cornflakes with chopped apple and/or chopped nuts.
Scrambled eggs on toast, perhaps with plain yogurt and berries.
Oatmeal with raisins.
Baked beans on toast with a small glass of whole milk.

Lunches

Baked potato with tuna.
Shepherd’s pie and green vegetables.
Macaroni cheese and green vegetables.
Chicken and lentil soup.
Pasta with ham and peas.
Tuna sandwich

Dinners

Omelet with green beans.
Lamb with small new potatoes lightly roasted (not fried) in olive oil.
Tuna with pasta bows and vegetables.
Pita bread with chicken slices and sliced sweet red peppers.
Salmon fillet with mashed potato and ratatouille.
Chicken and mixed vegetable casserole.

Snacks

Cup of plain popcorn (home-made).
Fruit and unsalted mixed nuts.
Cream cheese on oatcakes and grapes.
Smoothie made of milk and red berries.
Unsweetened nut butter (almond is popular with children) on toast.
Sliced carrots and celery with avocado dip.
Fresh fruit salad with oat pancake.

Find more tasty meal ideas for your kids here.

Diets For Kids Online Try it Now!

99 Comments

July 21st, 2008Amanda :D

heyy
i am 13 years old.All u kids need to chill.Most of yall dont need to loose weight unless if u are really short and it makes u look big.i understand that.if u are 12…and weight over 130 pounds.u need to eat right.I weight 159 pounds.dont get me started.i am going on the chemical reaction deit.i hope it works!
July 20th, 2008Monika

Well Julie it really seems that you like to eat sweet and stuff you should replace high calorie food with strawberries, blueberrys, and other very other lower calorie fruit. (Dont eat grapes there quite high in calories)

Make sure that you dont eat ANY meals past four or five depending on what time you go to sleep. This is because after that moment in the day you are less active and all those calories just build up =( So i say past five you should eat fruit or yogurt in SMALL quanties. Buy that fit and slim yogurt or something like that it only has 60 calories! Its perfect. In the morning your stomach will already loook ALOTT slimmer. (Remember eating from 6 to night is TERRIBLE thats when you ussually gain the wait, so start with a nicce big healthy breakfast, NEVER SKIP OUT ON THAT..Eggs are low in calories and there yummy)

Before 5 try eating the things you like thats what I did and now I have abs…I also work out on a daily bassis hope I helped =D
July 19th, 2008Julie

I am a very picky eater. I don’t eat meat except on Christmas morning when my dad cooks sausage. I don’t eat cheese or pizza either. I basically only eat dessert or a biscut when me my mom and dad and sometimes brother go out to eat. How can I follow this plan? I don’t like some of the stuff. Most of it. I am 12 turned 12 June 18. Born 1996. Average weight now is 103. Anyone care to help? Just write it in your message if you do. Thanks! Bye!
July 17th, 2008jasmine

hey i am 10 and i weigh about 80 lbs… i have a belly and i need this diet! wish meh luck!!!!!! XD
July 17th, 2008fleemco

i weigh 134 lbs. i hope this diet works cause i have to go to a new school. and i want to be slim on my first day.please work
July 17th, 2008casey

ty i hope i well go down a pound or two
July 16th, 2008charlotte

i hav tried so meny times to diet but it hasnt worked i want to wear a binki this summer:) and when i go bk to skool i want to suprise every 1
x
July 16th, 2008gigi

hey im 14 nd i wiegh bout…….. 148..yea itz realy bad. i need to lose weight for this summer. i aint gonna be walkn around wit ma belly fat.. im too pretty 4 dat ya digg. buh anywayz, this diet thing bettah work cuz i want ma old body back nd ma skinny jeans..wish me luck ya…peace
July 15th, 2008Amy

Im 13 and i Weigh 203 and i have high blood pressure. i came home from the doctor and my dad does that whole “Well sweetie how does it go?” and i told him he didnt believe me i was pissed. Then my mom said it was true and then he belived me. Now i have to go bike riding through the park. It suck being fat.
July 15th, 2008victoria

very interesting food lol
=]
July 15th, 2008victoria

omg
is this really gonna help these kids some of the foods above dont sound good =[
July 13th, 2008Maddie

I hope this works because I am 8 and I am 90-100 pounds! I’ve tried everything!
July 12th, 2008natalie

I’m 213 pounds and every diet i’ve done doesn’t work
July 12th, 2008Carla

I’m gonna try it as well. I’m 15 and weigh 160lbs…
July 12th, 2008Tamara

I’m 11 and I wiegh around 75 I got money for doing abit of work and bought alout of junk food so I hope this works cause I hate the way I look and I’m not confiedent with myself I mean my parents dont even know I’m going to try this so plz make a diffrence cause I know I can do better
July 11th, 2008charlie

im a 12 year old girl and 100 pounds (roughly) i am realy unhappy as all my friends are skinny pins and are around 70 pounds. one of my friends called me fat whilke laughing his head of. i feel so sad and left out. one of my besties has invited me to the carribean to be a bridsmaid with her in october and we are going to the dress fittings in 3 weeks but i might say no as i am so Fat. i hope i loose it in time as she is 60 pounds and ultra slim!!!
July 9th, 2008Diana

this better work.if it doesnt .Grrr.
July 8th, 2008armani

i hope this WORKS,i am 9 about be 10,and 146 pounds!!!!!!!!
July 7th, 2008LINDA

WELL IM TRING TO LOSE WEGHT 4 A DRESS THAT DOSENT FIT ME I COUDENT EVEN TAKE IT OFF BUT IM GOING BACK IN 2 MOUNTHS AND IF IT DOSENT FIT ME IM GOING 2 BE SO SO VERY SAD I HOPE I LOSE THE FATNESS
July 7th, 2008miki

im a 8 year old girl and weigh 134 ponds!! i really need to loose some weight i mean i weigh more than my mom and she is 42!!!! so please i have tried over 709 diets and nothing works for me and everyone thinks i have a pregnant!!
July 3rd, 2008Lauren

okay, im 12 and weigh 82 pounds. I dont look 82 pounds but i look like im 100 pounds. i thik this diet will help me with this problem
June 30th, 2008Desi

I don’t know how but i hop this works because i’m 13 and i weigh 144 pounds
June 28th, 2008Sarah

I hope this works, i’m 12 and i weigh about 108-110.
June 26th, 2008Megan

Im 13, and I weigh about 130 … I’m not fat, and not skinny, just chubby. It’s not fair because everytime i try to do something anout my weight, it never seems to really work. And on top of that, everyone at school, and even my own cousins make fun of me. I hate putting on a bathing suit and summer is … HERE! Hope this thing works .. Thanks!!
June 26th, 2008anna

hi i am 10 and i know this is hard to believe but i weigh 165 lbs. i want/need to lose a bunch of weight
June 24th, 2008monica

i cant believe that young girls as low as 10 years old are looking for diets…what has our society come to you young girls should not obsessive about this and just be happy with who you are …and consider this some kids are starving around the world and you that have the opportunity to eat prefer not to you should all be ashamed of yourself
June 20th, 2008Anna

I hope this works. I’m 10 and I weigh 90 lbs. It stinks!
June 20th, 2008linda

hi im 14 years old and i weight 135 pounds. its disgusting and i hope to loose about 10-15 pounds. please help : (
June 19th, 2008Luli

i hope from my heart that this work because im 13 and weigh 73
June 16th, 2008Shelly

I hope this works I’m almost 12 and am 102. I wish I could wear a 2 piece bathing suit again!!!!!!!!!!!!!!!!!! help
June 14th, 2008LAUREN

I think thats a goog idea for the kids and help them lose wait
June 4th, 2008raven

that’s good if they want to be on a diet they can i guess but that’s good for them and i guess i will be on one too
June 4th, 2008ghoson

i am 10 years old and i way 99 pounds
so i hope this works
June 3rd, 2008dawn

thanks i really needed the help and i got it thanks so much
May 31st, 2008Kali.

Hey; Im younger then 15 but; screw this im not going to play the guessing games; Im 13 & weigh 175!
It’s disgusting and humiliating.
Even though i make sure no-one can relize my weight ;; I cannot wear the things i want to wear.
And summer is just 2 or so weeks away.
I refuse to wear a bathing; oh well; i’ll just have to “miss out” on summer.
Thats my punishment for sitting around on my ass all day and eating..
but for the new school year I want to shock everyone; by changing my body & my confidence.
I really hope this works

Also; my mom told me another good way to lose weight is not to eat after 4 unless it’s fruit .
xD
May 25th, 2008lu

im 11 turning 12 this year and i weigh 125 pounds. Hopfully this will help me lose weight to at least the weight of 110 pounds. wish me luck!!
May 17th, 2008lci

im a kid 12 years old i tryed this and almost lost 1 stone in 1 munth
May 13th, 2008ahd

this website is vry helpful im not fat at all but want to take control of my body shape
May 11th, 2008a

Jacey, what are you talking about? Almonds and chicken is delicious.
May 10th, 2008zoe

thnx like a lot of people self-asteem is pretty low like mine but after i tried this it worked although all kids should be happy about how they look and not pay attention to what other people say about them
May 10th, 2008jacey

u people are sick y would u mix almonda with chicken most of your diets dont even make sense wat r u tryin to do kill us
May 6th, 2008Caitlin

Hopefully this will work.
I’m 12 and i weigh about 110kgs.
its really sad and my self-esteem is really low.

Thanks!
May 4th, 2008shyron

i am 14 and i eat all the time but only at night and i wait id 139 pounds.
May 4th, 2008shyron

i wait is 139pounds and im onley 14
May 2nd, 2008olivia

Thanks for the help and I was 99 pounds yesterday and i am 97 pounds today i’v been bikeing,sports etc…
April 29th, 2008Lacey

This better work!I am 10 and my wait is 104 I am gonna tell my big friend about this (kinda big same size as me) And if it dont work!Grrrrr
April 28th, 2008sierra

how to stop from eating candy
April 25th, 2008miley cyrus

what are you guys trying to do to these poor little kids
April 24th, 2008alicia

is this really gonna work
April 10th, 2008vicky

very interesting thanks for the offer helping my children get slim before skool thanks again bye anne – marie