Diet for overweight Children
All of us kids have at least 1 or 2 overweight kids in class and they always end being the butt of the joke. Being overweight is simply put having too much of body fat that is not required by the body taking into consideration the individual’s age, height and gender (girls weigh less than boys). Today, 15% of kids between ages 6 -19 are overweight. Being overweight can lead to lot of health problems, like heart disease and diabetes.
Eating healthy and working out are be the best ways to lose that extra flab and stay fit. Many of us hit the panic button and might end up doing the wrong things like go on a complete crash diet. Kids don’t need to diet as they are growing up and developing. Key is to have a variety of foods, fruits and vegetables .Food that is rich in major nutrients like vitamins, proteins and minerals must be included in the diet. Intake of fruit and vegetable salads at regular intervals, lessening the amount of processed and refined food will help to a great extent. Drinking lots of water at regular intervals, milk; a major source of calcium which helps build bones in kids should be consumed. About 800 milligrams each day of calcium is needed if you are 6 to 8 and 1,300 milligrams if you're 9 or older.
There’s no hard and fast rule that you stick to a particular diet plan all the time, it could get boring too. Once in a while you can have your favorite food but try cutting down on drinks like sodas, juice cocktails and fruit punches since they contain added sugar which only adds those extra killer calories, not major nutrients. Diets that don't contain a mix of nutritious foods, or have too few calories, can be dangerous for kids. Some kinds of dangerous diets are called "fad diets", a fad is something that's popular for a short period. Fad diets usually promise quick weight loss and require the person to follow a strict set of guidelines which is an absolute no no. Taking expert help is another way to know about your body and do the needful. Your doctor can examine your body mass index, or BMI, a way to calculate approximately how much body fat you have. Balanced diet , physical exercise and out door sports if done the right way are enough to burn that excess fat and get into shape. A balanced diet is something which you don't eat the same every day but instead eating a mix of essential nutrients from various food sources.
Such as:
- fruits and vegetables
- milk and dairy products
- meat, nuts, and other protein-rich foods
- whole-grain foods, such as whole-grain breads and cereals
This kind of diet helps your body by giving it the right nutrients. Protein helps build up muscles and other body structures. Calcium helps grow bones, vitamins and other nutrients help your body function right. Diets rich in Fiber prevents constipation and carbohydrates give you the necessary energy. So kids go out play, lessen junk food and eat loads of fresh fruits and veggies.