Healthy Foods For Overweight Child

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Are you looking for what is healthy food for  overweight child? The article describes the types of foods that you should give to your overweight kid.

I’m going to list a few health foods and what they should be eaten by obese children who want to lose some weight. I’ll also include a few healthy foods for underweight children that have any kind of problems like having anorexia for example.

Healthy Foods For Overweight Child

How to manage an overweight or obese child

It can be tough managing an overweight child – especially when other children in the family do not have the same problem. Here are some simple strategies for parents to deal with obese or overweight children.

Firstly, never diet a child.

Rapid weight loss will result in failure to grow and is associated with potential vitamin and mineral deficiencies. A child’s diet can be reduced in energy by between 20-25% by simply limiting access to high-fat and high-sugar foods and reducing portion sizes of high-energy foods. This kind of reduction in energy intake is likely to be enough to allow a child to ‘grow into’ their weight so their weight remains constant as they grow taller.

Concern about a child’s weight is a FAMILY issue. Healthy food choices and activity is for everyone in the family. Children learn from the example set by parents.

  1. Don’t prepare separate food for the child or expect a child to exercise alone.
  2. Avoid calling food ‘good’ or ‘bad’ – instead try ‘everyday’ and ‘sometimes’ food.
  3. Have ‘everyday’ foods for everyday occasions, like school, and aim to keep treats for special occasions, like parties.
  4. It is much easier for a child to make better food choices when access to less healthy choices is limited. Negotiate with your child on the number of ‘sometimes’ or treat food/drinks and when those treat foods/drinks are to be consumed. Another way to control treats is to limit allowance (pocket money) spending on treat food/drinks – say $2.00 a week to be spent outside the home.
  5. Watch the size of portions. Reduce the portion size for low-effort energy reduction.
  6. Insist on having breakfast at home, and try and make taking lunch to school the norm.
  7. Help children deal with teasing by discussing appropriate replies and ways to cope.
  8. Approach the child’s school to adopt a healthy school food policy.
  9. Be a good role model. Model acceptance and appreciation of your own body, and avoid making complaints about your body in front of your child. It’s important to eat well and be physically active, too.
  10. Discuss body image issues when they arise and foster positive body image.

Create an active environment:

  • Make time for the entire family to get involved in regular physical activities. Cycling is fun and you can create a special outing by hiring tandem bikes (and have a laugh at the same time). Plan ‘special’ activity trips such as ski holidays, or an afternoon at a ‘rocknasium’. Get the neighbourhood involved – join other families for touch football, softball games.
  • Get the house cleaned – mow the lawns, wash the car, hang out the washing, bring the firewood into the house. Create a roster so everyone gets a go at all the chores! Structured activity – it has been proven that those kids involved in vigorous activity 3-4 times a week are less likely to suffer ‘lifestyle’ diseases.
  • Limit the amount of TV/screen/computer time to 2 hours maximum a day. Less is even better.
  • Make celebrations about fun activities rather than food.

Create a healthy eating environment:

  • Plant a vegetable garden or even just a herb garden/pot – children will be more likely to eat a vegetable they have grown themselves. Plan a menu together and get the children involved in food preparation. Food management is a life skill that can be learnt from an early age. Limit food bought away from the home to once a week.
  • Avoid rushing mealtimes to get on with other things. Slowing down allows the brain to ‘catch-up’ with the stomach and tell you that it is full! Turn off the TV and sit at a table for meal times – concentrate on the social aspect of food. Serve all food in the centre of the table and encourage all family members to regulate their own portions. Believe it or not, children have a ‘natural’ appetite and do this better than adults!
  • Use activities and other things as rewards for good behaviour. Don’t use food.
  • Don’t force your child to finish up a plate of food if they are not hungry.
  • Include healthy foods as treats too, for example fresh pineapple rather than chocolate.

Our modern environment is ‘obesegenic’: our modern society and environment encourage over-consumption of food and makes it difficult for us to get enough physical activity to compensate. High-sugar and high-fat food is readily available and often cheap. Obesity is a complex epidemic but lots of small changes will make a difference. These changes need to happen everywhere; in our families, our schools, our church groups, our sport clubs, our food manufacturers, our councils and our government.

Our children need us to improve their future – quickly!

Be aware that the patterns children learn from when they are very young set them up for the rest of their lives, so try to establish healthy eating and activity patterns early. The best example of good eating and activity come from Mum and Dad. Kids will do as you do rather than what you say!

  1. Make activity a daily family thing – walk to commute and do messages whenever possible, give kids an active chore to do each day. Be conscious of being an active family.
  2. Play with your kids so they see you being active, too. Set up mini Olympics, soccer, touch, netball, cricket games, swimming and cycling trips. Make up silly family rules to make it fun. Have family disco or dance sessions. Encourage outside play. Children are more likely to be active outside than when indoors.
  3. Eat meals together as a family at the table, with the TV off and with the same food for the whole family.
  4. Involve the kids in cooking especially when making meals from ‘scratch’ so they learn basic cooking skills.
  5. Limit sedentary ‘screen- time’. Make rules about TV watching, computer games etc and don’t put TV in the kid’s bedrooms where you can’t see how long they watch.
  6. Avoid using food as rewards, bribes or to cheer up a miserable child.
  7. Children prefer food that is familiar and often reject new foods. Don’t give up after a single rejection. Keep giving them a little bit and don’t make a fuss about it.
  8. Buy special foods for the special occasions. Don’t keep them in the pantry all the time.
  9. Have bowls of fruit and other healthy snacks visible and available so they are the easiest food to reach for.

Salad Recipes for Overweight Adults and Kids

Want to learn to whip up flavorful salads that also meet the specific requirements of overweight adults and kids who want to lose weight? This section supplies a wealth of weight loss promoting salad recipes that use low-calorie, high-fiber foods such as lean chicken, broccoli and carrots. In addition, most of these salads are supercharged with weight loss boosting nutrients such as chromium, capsaicin, B complex vitamins, calcium, zinc and iodine.

Now, before you free the culinary prodigy in you and delve into the salad recipes below, you might want to read the section Healthy Diet Tips for Overweight People as well as the section List of Healthy Weight Loss Foods which provide more general diet tips for overweight people.

Tomato, Cucumber and Red Onion Salad

Low in calories and fat, this salad makes a great weight loss aid. What’s more, this weight loss promoting salad contains plenty of onions, one of the best dietary sources of chromium. Chromium has been shown to help increase or maintain lean body mass and aid in fat loss when combined with exercise. These effects of chromium on body composition are believed to result from the ability of this important trace mineral to enhance insulin’s activity and to improve insulin sensitivity in the body. The fat loss promoting effects of this salad are further strengthened by balsamic vinegar, which not only adds an invigorating pungency to this salad but which also contains compounds that have been shown to enhance the feeling of satiety and thus reduce the amount of food consumed.

 See the Recipe

Ginger and Cucumber Salad

Ginger root, a key ingredient in this salad, is an excellent weight loss aid and is in fact found in many weight loss supplements. Ginger root has appetite suppressing qualities, and it has been shown to rev up the metabolism. In one animal study, ginger increased metabolism 20 percent. In addition, some evidence suggests that ginger may also be effective at enhancing insulin sensitivity. Also cucumber is an excellent weight loss food as it contains zero fat and is low in calories.

 See the Recipe

Carrot Fennel Cucumber Salad

This summery salad works like magic to soothe your soul—and to burn excess fat. While being extremely low in calories, this salad is packed with fiber and vitamin C. It also contains some essential fatty acids.

 See the Recipe

Beet and Carrot Salad with Ginger

This recipe pairs beets with carrots to create an highly nutritious salad that is packed with fiber and vitamins while being low in calories.

 See the Recipe

Chicken and Apple Salad

This weight loss salad recipe pairs meaty chicken with appetizing grapes and crunchy apples to create a taste sensation that is sure to please everyone. But the benefits of this salad are not limited to culinary sensations; it can also be a great weight loss aid. Chicken delivers plenty of high quality protein but is low in carbohydrates, while apples contain pectin, a type of dietary fiber that limits the amount of fat our cells absorb. Pectin is also known to make you feel fuller and for a longer time, so you will eat less during the day.

 See the Recipe

Super-Nutritious Broccoli Salad with Apples and Cranberries

This low-calorie, low-fat salad is made of ingredients that are cram-full of weight loss nutrients such as B complex vitamins, calcium, zinc, and iodine. It also contains a slew of antioxidant nutrients, including vitamin C, beta-carotene, quercetin, vitamin E, and selenium, which promote overall health.

 See the Recipe

Romaine and Smoked Salmon Salad

Lettuce is a low calorie vegetable that can be used as a basis for weight loss promoting salads. But it does not always have to be iceberg lettuce! This easy recipe, for example, uses romaine lettuce as a basis for a salad that is full of nutrients that shed off extra pounds. Romaine lettuce, also known as Cos, is loaded with vitamin C, folate, beta-carotene, vitamin K, and manganese. It is also one of the best dietary sources of chromium which can help support weight loss efforts. Also the raw carrots, radishes, and cucumber in this salad aid in weight loss as they are low in calories while being high in fiber and water. The salmon adds valuable protein.

 See the Recipe

Shrimp and Eggs on Romaine Lettuce

Eggs and shrimp are among the best sources of high quality protein which is crucial for weight management. But the protein in this salad is hardly its only weight loss promoting component: chili mayonnaise dressing is packed with capsaicin, a natural compound that is famous for its ability to increase the body’s heat production (thermogenesis), thereby increasing the rate at which the body burns carbohydrates and fats.

 See the Recipe

 

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