Choice Healthy Foods for Overweight Children

While you may need to make significant changes to your family’s eating habits, changing them all together usually leads to cheating or abandonment. Instead, start by taking small, step-by-step steps, such as adding a salad to dinner every night or switching fries to cooked vegetables instead of making a big, drastic change.

Eat the rainbow- Serve the things of fruits and vegetables. This should be red (turnips, tomatoes), orange (carrot, pumpkin), yellow (potato, banana), green (salad, broccoli), etc., like a rainbow.

Make breakfast the priority- Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. However, it is important to focus on healthy options such as oatmeal, fresh fruit, wholegrain cereals high in fiber and low in sugar and low fat milk rather than sugary cereals, donuts or roasted cakes. If you want fast result, It is can be given protein shake to lose weight fast but needed the doctor advice.

Look for hidden sugar- Reducing sweets and desserts that you and your child eat is just part of the fight. Sugar is also hidden in foods such as bread, canned soups, pasta sauce, instant mashed potatoes, frozen foods, low-fat meals, fast food and ketchup. The body gets everything it needs from natural sugar in the diet, so each amount added equals a lot of empty calories. Check the labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods.

Schedule your regular meals- Most children like the routine. If your children know they only get food at times, they probably eat what they have when they catch it.
Limit the exit to dinner. If you have to eat out, try to avoid fast food.

Do not Get Fat
Not all fats contribute to weight gain. Therefore, you can change the diet plan of your child instead of trying to eliminate fat, focus on replacing unhealthy fats with healthy fats.
Avoid Tran’s fats it is harmful to your child’s health. Try to eliminate the consumption of commercially packaged snacks, fried foods and anything that contains “partially hydrogenated” oil in the ingredients, even if it is not supposed to contain Tran’s fat.
Add more healthy fats that can help a child control blood sugar and prevent diabetes. Unsaturated or “good” fats include avocados, olive oil, and nuts, oily fish, soy, tofu, flaxseed, Brussels sprouts, kale and spinach.
Choose saturated fats carefully. The USDA recommends limiting saturated fats to 10 percent of your child’s daily calorie intake. Focus on the source of saturated fats: a glass of whole milk or natural cheese instead of a hot dog, a donut or a cake for example, or chicken or grilled fish instead of fried chicken.

Be Smart with Sandwiches and Sweets
it’s at home that your child is likely to eat most meals and snacks, so it’s important that your kitchen has healthy options.
Look for hidden sugar- Reducing sweets and desserts that you and your child eat is just part of the fight. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen foods and low-fat meals. The body gets everything it needs from natural sugar in the diet, so each amount added equals a lot of empty calories.
Do not ban the candies completely- While many children consume too much sugar, a rule of non-candy is an invitation to cravings and excesses when given the opportunity. Instead, limit the number of cookies, sweets and pastries your child eats, and introduce snacks and fruit-based desserts.
Limit juices, soft drinks and coffee. Soft drinks are laden with sugar and smoothies, and coffee drinks can be just as bad. Many juices are not better nutritionally, so offer your

Limit juices, soft drinks, and coffee- Soft drinks are laden with sugar and smoothies, and coffee drinks can be just as bad. Many juices are not better nutritionally, so give your child mineral water with a hint of lime, fresh mint or a hint of fruit juice.

Keep small snacks- Do not turn sandwiches into a meal. Limit it to 100 to 150 calories.

Opt for the sugar reduction options- If you buy foods like syrups, gelatine, and sauces, you choose products called “reduced sugar” or “sugar without sugar”.

Concentrate on the fruit. Keep a bowl of fruit for your kids to eat- Kids love satsuma or tangerines. And offer fruits like sweets: frozen juice bars, fruit smoothies, strawberries and a spoonful of whipped cream, fresh fruit with natural yogurt or apples sliced ​​with peanut butter.

Experiment with herbs and spices- Use sweet herbs and spices such as peppermint, cinnamon, allspice or nutmeg to add sweetness to foods without empty calories.

Check the sugar content of your child’s cereal- The amount of sugar added between the different cereals is very different. Some cereals contain more than 50% sugar. Try mixing a low-sugar, high-fiber cereal with your child’s sugary cereal, or add fresh or dried oatmeal fruit for a naturally sweet taste.

View portion sizes

There are strategies you can use to train yourself and your family’s appetite and avoid large portions when you go out to eat.

Find out what a normal serving size looks like- The size of the portions you and your family are used to can be two or three servings. To keep calories under control, try limiting portions to the size of your fist.

Read food labels- For more information on portion sizes and calories, see the back of the package. You will be surprised how small are the recommended servings or how many calories are on the plate.

Use smaller plates- The portions will be larger and you will eat less if you use bowls or small plates.

Dish in the kitchen- To minimize the temptation of the second and third portions, serve the food on individual plates instead of putting the serving bowls on the table.

Divide the food from the large package into small containers- The bigger the package, the more people eat without realizing it.

Cut the high-calorie sweets like cheese, pizza or chocolate into small pieces and give your child fewer pieces.

When eating out, share a main course with your child or order a single appetizer. Take Medium or than smaller instead of big ones

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