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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.
| SparkTeens | Free service that offers teens, parents, and teachers the tools and support they need to be healthy or encourage the teens in their lives to get fit. From the creators of SparkPeople. |
| 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.
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
I don’t know how but i hop this works because i’m 13 and i weigh 144 pounds
I hope this works, i’m 12 and i weigh about 108-110.
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!!
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
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
I hope this works. I’m 10 and I weigh 90 lbs. It stinks!
hi im 14 years old and i weight 135 pounds. its disgusting and i hope to loose about 10-15 pounds. please help : (
i hope from my heart that this work because im 13 and weigh 73
I hope this works I’m almost 12 and am 102. I wish I could wear a 2 piece bathing suit again!!!!!!!!!!!!!!!!!! help
I think thats a goog idea for the kids and help them lose wait
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
i am 10 years old and i way 99 pounds
so i hope this works
thanks i really needed the help and i got it thanks so much
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
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!!
im a kid 12 years old i tryed this and almost lost 1 stone in 1 munth
this website is vry helpful im not fat at all but want to take control of my body shape
Jacey, what are you talking about? Almonds and chicken is delicious.
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
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
Hopefully this will work.
I’m 12 and i weigh about 110kgs.
its really sad and my self-esteem is really low.
Thanks!
i am 14 and i eat all the time but only at night and i wait id 139 pounds.
i wait is 139pounds and im onley 14
Thanks for the help and I was 99 pounds yesterday and i am 97 pounds today i’v been bikeing,sports etc…
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
how to stop from eating candy
what are you guys trying to do to these poor little kids
is this really gonna work
very interesting thanks for the offer helping my children get slim before skool thanks again bye anne – marie