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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.
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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!!
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
i hope this WORKS,i am 9 about be 10,and 146 pounds!!!!!!!!
this better work.if it doesnt .Grrr.
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!!!
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
I’m gonna try it as well. I’m 15 and weigh 160lbs…
I’m 213 pounds and every diet i’ve done doesn’t work
I hope this works because I am 8 and I am 90-100 pounds! I’ve tried everything!
omg
is this really gonna help these kids some of the foods above dont sound good =[
very interesting food lol
=]
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.
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
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
ty i hope i well go down a pound or two
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
hey i am 10 and i weigh about 80 lbs… i have a belly and i need this diet! wish meh luck!!!!!! XD
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!
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
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!
i am 11 and i used to wheigh 115 pounds now i wheigh 105
im 10 and weigh 114 pounds, im gonna make this diet work for me
HI I AM 11 AND WILL BE TURNING 12 ON AUGUST 16 AND I WANT TO BE SKINNY ALSO FOR MY TIA WEDDING ON AUGUST 30 SO IF YOU HELP ME I WILL NEVER GET OVER WEIGHT!
i have tried so meny times to diet but it hasn,t worked i want to wear a binki this summer:) and when i go bk to school i want to suprise every 1
x
i WEIGHT 182 AND I’M ONLY 12
i’m 12 years old and i way 174 the doctor says im .1 away from obiese(sp?) i need to loose wait badly!! i move and now my long time crush derek is coming ot live with us, and i want to be skinny when he comes, i wanna be able to walk aorund the mall wit my friend and not worry waht people say and i wanna be able so pick out the clothes i want! not just what fits me i cry every night and i dream about what its like to be skinny. i wis i could know i wanna were bikinis and tight clothes and skirts and shorts but i cant, and my mom doesnt understand why im so fat, i hyperly active, eat well, and exersice daily but if i dont loose the wait i might et diabetes and i really hope this diet works!!!!
wish me luck
xoxo
im 12 and wiegh 145 and the diet im on isnt working i lost 4 lbs in 3 days but on the 4 day it all came bac!
im 12 and i weigh 130 i need to lose weight for football so i can play the position i want and be on sunday team(the best team)
Hey guys,
I am really fat (i think) and I am only 13. I wiegh about 182lbs. My mom told me I needed a dietbities test. (sorry I can’t spell) and I was scared half to death! I don’t know what to do! I am trying to go on a diet, but it doesn’t seem to work for me even if I try…I need help!
I’m hoping this will work don’t freak but my mom needs this more than I do and she is really over weight and this just seems like the easiest diet to fallow. My mom doesn’t think I need to lose any weight and she’s a nurse. I am 5 foot & 7 and a half inches tall and weigh 138 lb’s and I think I could lose a dozen ld’s. so not only am I doing this for myself I’m doing it for myself. I go to a program called curves and it really helps but you have to be 15. Because i’m doing it with my mom the people let me go in for free!!!!! But this program is only for girls. I’m really hoping this works for my mom and I. Wish us luck !!!!!!!!! Ps good 4 u to all the people who are seeing they need tio lose weight. Wieght isn’t all based on your age is also based on how tall you are. You guys take it from me IMAGE ISN’T EVERYTHING so what if you friends are alittle skinner That doesn’t mean you should get an eating disorder! If people judge you based on your looks they aren’t your true friends. Your true friends will see past your looks and look at what really mattersyour talents and characteristics. XOXOXO