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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 12 and weigh 120 pounds i hope this works
hi my name is katie i am 12 years old yhh im a bit over weight but i have been thru alot these past 6 years =[ but i didnt go on a diet i just started eating healthier food and not havin as meny take aways or snakin all the time. and now i am really happy with my self because i am skinnyer and can wear all of the clothes tht i wanted to wear in primary school and that. and also we are all still young and need more time to grow etc. so atm we should all just be eating healthaly and exerciseing regulary. x
Hey Im 14 years old and I weight 118 pounds
I’m about 5’2 and really uncomfortable in my own skin i hope this works
hay i don’t really know if im over weight
i’m 11 and im 149cm tall i weigh 66 lbs
is that fat cause i’m really scared that i am FAT!!!
help me plz
i work out like i run every day and im really active but its hard because we have a school cafiterie and we have to eat there its compolcery but i don’t know how fatty the food is!
i weigh 168 punds and i need to loose it please help me i barely eat so i dont know wat the problem is please help!~!~~!~!~!~
im from south africa and i way almost 110 kg i dont even know how much that is in pounds. i hate being fat. hopefully this will be the answer to all my prayers. im really pressured to lose weight but its so0o0o0o0o0o0 hard!!!!!! maybe when i reach my final year and its time for our farewell i will be able to wear a dress that i really like and i will actually be able to wear a bathing costume. if anyone has tips for me please right…..:)
I am fat! Im 11 years old. IM humiliated by the fact that all of my friend have 5/6 packs. well i have a cookie pack:( i cant wait to start
I’m Erin and i dont really know if im over weight but im 110lbs and im 11:S
I’m 13 and I weigh 106. none of my family understands that I don’t like my body, I just want to lose 8 lbs.
i just want to feel better in my self!!! i just got back off holiday and went swimming everyday people have noticed that ive toned up but it just people that put u down usually Boys !!!!!
im 12 last time i checked i was 111 pounds but im not sure…. i dont even love myself no more i wanna be skinner my life sucks..if i had 1 wish i would ask to be skinner
im 10 and i weigh 80 pounds and i hate it.i hope this deit works.
I have to loose 30 pounds im 12 and I weigh 135 and im 5’1
hey everyone. im 13 years old about to be 14 and i weigh 67. i really look and feel fat. In also have a problem skin. somewho has advive leave your comment pleaase!!!!!!!!!!!!!!
Thank you for this new diet for me, im 10 years old and i weigh 64 pounds and i look chubby so that is why i am doing this diet and i hope works, thanks again.
I am 13 & i weigh 165lbs everytime i go to the mall sometimes i cant fit into a pair of jeans because of my gut & my stomach haging out i need a new healthy life style & lose some weight help please!!!
im a 13 year old girl, im 4’11 and i weigh about 117 pounds. Its all in my thighs. can any1 reccomend something
i really want this to work!!
i am not really overweight but im getting there so i hope this works
i am 13 & weigh 126
pleaseeee workkkk!!!!!
=]
this stuff does not work and it sucks i was sick for like 3 weeks because i did this
I’m 11 and weigh 120 pounds. i tell my friends that I’m good at basket ball, scorer,and gymnastic and they just stare like I’m crazy
i hope this works im 10 and 125 lbs
this diet is good…(exept not for me because im a pescetarian xD) The diet alone won’t make you loose the weight you want to. You need the exercise as well. try going for a walk after dinner. I do and it really helps. =D
I dont know how to stop eating ive tried but then i starve myself i hope this works and i will go on a walk with my dad (even if i dont feel like it) after i have a lesson.
i am 14 and i weigh 240 puonds. i hope this works
I feel so fat! OMG I am thirteen and I am 106.5. I really just want to get rid of that little bump of fat under my belly butten but dont know how!
Plez help me I’m almost in high school and will not be made fun of
Well im from Australia, so that means i dont do pounds, i have no idea how to measure nyself in pounds, but i am 12 yrs old and i weigh 61kg’s but but but, i am very tall so i dont look fat and i am not fat for my height, im just a little chubby and im one of those girls who put on weight in the thighs nothing else, so yeh im just chubby, but i really want to be fit cause its spring now, and its nice N warm now, so i want to go swimming which i love doing, but in where i live there are 4 pools, but they are always crowded and im too embarrassed to go out in my swimmers. hope this works cause i get humiliated at school to, teased ,etc. it hurts what people say to me. anywayzz hope this works for me, and if it does i hope it works for me for the rest of my life, so i can live life,etc… that would make me so happy, and then i can impress my boyfriend, so im good enough for him.
hi i am 12, going to be 13 in january and i really feel like i am fat! i weigh 109lbs!!!! my friends all say that i am skinny and wish they could be like me. they range from 110-130. they dont look fat at all!!! idk y i feel fat around them but i do! i feel like i am developing a gut and it looks horrible. i hate how my stomach looks when i sit down and i feel like i have a gut even when im standing up. i was in gymnastics for 6 years and had a 6 pack and i really want it back! im thinking about joining gymnastics again! besides my gut, i think i have an awsome body! (if u know what i mean… BOOBS!!) i would love my body if i could just lose the gut! i hope this diet works! wish me luck! i only wanna loose 9 lbs…
xoxoxoxo
i aint fat but i aint slim eather…. y do u make a big fuss about being fat??? just be urself. yes somtimes i feel fat 2 but just b proud that u r able 2 eat and drink n have a goodlife while other people on the other side of the world are starving and dont have homes, warmth, familys n good food and drink. so stop complaining with ur life and enjoy it while u can. and 4 any girls that r young n they fink they r fat dont worri bout it, it will go in2 ur boobs!!! (29th september 2008)
WOW! thanks for this site i hope it works
this has worked so much for me