Diets and Nutrition for Obese Children

Children who are obese are often a reflection of their parents. Children see their parents as role models and see their parents eating unhealthy. Parents who take weekly visits to fast food places, or who are non-energetic, can expect their children to follow in their steps. The first steps to children eating healthy, staying fit, and at a healthy weight, is the parent or parents changing their lifestyle. Many children are over weight due to fruit juices, fast food, unhealthy foods, including school lunches, or too much time playing video games. Usually is a combination of all, why children are over weight. There are many risk factors in children who are obese.

According to the Texas Heart Institute in the United States 110,000 deaths are linked to obesity each year. Obesity means extra body fat, this increases the risk of heart disease, high blood pressure, high bad cholesterol levels, low good cholesterol levels, cause diabetes, and may increase the risk of certain cancers.

There are many factors to look into in changing your child's lifestyle, diet and exercise. Children should practice a healthy balanced diet. Taking in the right amount of calories each day, calcium, vitamins and minerals will help your child live a healthier, happier life.

Risk Factors: Obesity means extra body fat, this increases the risk of heart disease, stroke, and diabetes. Risk factors also include, breathing problems, risk for some cancers, lower good cholesterol levels, high bad cholesterol levels, and high blood pressure.
The risk factors should scare a parent enough to want to make changes in their child's life.

Calories: 0-5 months require 650 calories each day. 5-12 months require 850 calories each day. 1-3 years require 1300 calories each day. 4-6 years require 1800 calories each day. 7-10 years require 2000 calories each day. Boys 11-14 years require 2500 calories each day. Boys 15-18 require 3000 calories each day. Girls 11-18 years require 2200 calories each day. For children who are over weight consult your child's physician and see if a decrease in their daily calorie count would be appropriate.

Vitamins: Vitamin A is a fat soluble vitamin, infant formulas and milk is an excellent source of vitamin A. Vitamin C is required to prevent colds and upper respiratory tract infections. Fruits and vegetables is an excellent source of vitamin C. Vitamin K is required for proper blood clotting.

Calcium: Toddlers age range 1-3 years require about 500mg of calcium per day. Approximately 2 glasses of milk. Younger school age children 4-8 years require about 800mg per day. Approximately 3 glasses of milk. Children and Teens 9-18 years require about 1300mg per day. Approximately 4 glasses of milk. Some children have allergies to milk or just don't like milk. You can replace it with orange juice, 1 cup of orange juice equals to 350mg of calcium. Eight ounces of low-fat yogurt equals to 300mg of calcium.
Cheddar cheese per 1.5 ounces has 300mg of calcium. One cup of instant oatmeal equals to 100mg of calcium. Check the labels on the foods and drinks you purchase to get the exact amount of calcium per serving. Reading the labels will ensure you, your child is getting the daily required calcium intake.

Iron: Iron is necessary for the development of muscles and the production of blood. Children require 10mg of iron daily. Older children and adolescents require 12-15mg of iron daily.

Daily meal times and low calorie meal suggestions. Meal times may be changed to meet your child's daily schedule. Always consult your child's physician when ever changing your child's diet or putting your child on a diet.

Breakfast: 6am-8am
Snack: 9am-11am
Lunch: 12pm-1pm
Snack: 2pm-3pm
Dinner: 5pm-6pm
Snack: 7pm-8pm

Breakfast: 1 cup cereal w/ 2 percent milk, ½ piece of wheat toast, ½ banana, 1 cup of juice.
Snack: 1 apple or orange w/ 1-8oz glass of water
Lunch: 1 peanut butter&jelly sandwich, 1 cup of carrot sticks, 1 cup of low-fat pudding, 1 cup of 2 percent milk or juice.
Snack: 1 cup of strawberries or blueberries w/ 1-8 oz glass of water.
Dinner: 3 ounces of meat, 1 cup of Mac cheese, 2 cups of vegetables, 1 cup of 2 percent milk.
Snack: 1 popsicle made from juice, 1-8oz glass of water.

Breakfast: 1 cup of oatmeal lightly sweetened, w/ 2 percent milk, ½ piece of wheat toast, 1 cup of strawberries. 1 cup of juice.
Snack: 1 banana w/ 1-8oz glass of water
Lunch: 1 hotdog on a bun, 1 cup of green beans, 1 cup of apple sauce, 1 cup of 2 percent milk or juice.
Snack: 1 apple or banana, 1-8oz glass of water.
Dinner: 1 cup of spaghetti, 1 cup of corn, 1 cup of peach slices or fruit cocktail, 1 cup of 2 percent milk.
Snack: 1 cup of low-fat yogurt or pudding

Breakfast: 1 scrambled egg, 2 pieces of turkey bacon, ½ piece of wheat toast, 1 cup of 2 percent milk or juice.
Snack: 1 banana w/ 1-8oz glass of water.
Lunch: ½ ham sandwich, 1 small bag of baked lays potato chips, 1 cup of pears, 1 cup of 2 percent milk or juice.
Snack: 1 cup of blueberries or peaches w/ 1-8oz glass of water.
Dinner: 1 baked pork chop, 1 small baked potato, 1 cup of carrots, 1 cup of 2 percent milk.
Snack: 1 cup of watermelon, 1-8oz glass of water

With meal times and snacks close together in time, your child should not feel extremely hungry by the next meal or snack time. This will help them to not over eat.

Children should have a diet with plenty of grain products, vegetables and fruits. Children should have a daily balanced diet that provides enough calcium and iron to meet the requirements their body needs. You can keep count of your child's daily calorie intake by visiting the websites listed below, just click on a link.

http://www.google.com/webmasters/igoogle/calorie.html

www.ntwrks.com/~mikev/chart1.html

www.ntwrks.com/