Diet for overweight and obese children

Overweight and obesity adversely affect the health and long-term development of young children. For overweight and obese children, it is necessary to have a more scientific nutrition regimen to help them reduce excess fat while ensuring nutrients for comprehensive development. Check it out!

Reduce food sources containing empty energy and high in fat

Foods such as confectionery, carbonated soft drinks, ice cream, … are foods rich in energy but do not provide nutrition for the mother, which should be minimized.

Foods that are too high in energy, creating excess for overweight babies such as butter, chocolate, drinks with too much sugar, … mothers should also limit and should not store in the house.

Food processing for overweight children, the mother gives priority to boiled, steamed and braised dishes ; Limit fried foods. Avoid giving your baby a lot of animal skin and fat, preferring to use vegetable oils.

Limit foods rich in empty energy and fat for overweight children

Provide the required amount of protein by age group

Despite being overweight or obese, the baby’s body also needs a minimum amount of protein to provide enough nutrients for the body to develop . Therefore, mothers need to consult and provide their children with adequate amounts of food to ensure the necessary amount of protein.

You can refer to the amount of protein and protein needed by the following age groups:

• Children aged 9 – 13 need at least 34 g of protein per day;
• Young children aged 4 – 8 need 19 g of protein per day;
• Children 1 to 3 years old need at least 13 g of protein per day.

Make sure you still provide enough protein for your baby

Make sure you get enough calcium

Reducing the amount of food and fat for overweight children, mothers should not reduce the amount of calcium provided to their children , because it is important for the development of strong bones and the height of the baby.

Sources of calcium can be from milk, dairy products or calcium-rich foods such as seafood, some vegetables (kale, bok choy, amaranth, spinach, broccoli, …) …

Maintain the amount of calcium needed for the development of the baby’s bones and height

Many mothers who cut their overweight baby’s diet reduce or cut off their baby’s milk supply, thinking that it makes them gain more weight. Thus, the mother has removed from the child’s abundant sources of calcium, vitamin D, phosphorus, whey protein, lactose…! Instead of cutting back, give your child unsweetened milk, skim milk, breast milk, milk for overweight and obese children.

Note for children to drink enough water to help regulate substances in the body and help control energy effectively.

Encourage your child to eat more cereals, fruits and vegetables

Giving children a lot of fruits and vegetables not only helps provide many good vitamins for the body, but also provides a lot of fiber to reduce the likelihood of obesity.

Fiber has no nutritional value, so it only creates a feeling of fullness without increasing energy for the body. Therefore, it is very beneficial for people who are obese.

The cereals are rich in nutrients, ensuring the supply of vitamins, minerals and starch for the baby’s body to develop without fat residue. However, mothers need to refer to avoid high-calorie cereals such as peanuts, …

Cereals, fruits and vegetables are great foods for overweight babies

Feed your child on time, don’t skip meals

When the child is overweight, the mother should feed the baby in moderation, not skipping meals; Children should not be too hungry , because too hungry children will eat twice as much as usual, easily leading to excess fat storage.

Mothers can divide meals, feed their children 5-6 times a day , each time eating less is better than eating fewer meals but eating too much in one meal. Do not feed or drink milk before bedtime.

In addition, children need to have a regular sleep, do not stay up too late. When sleeping deeply, the body will increase the secretion of growth hormone, the baby will lengthen while sleeping. At the same time, getting enough sleep also inhibits the production of some substances that stimulate appetite, children will eat less, gain less weight, and get rid of overweight and obesity more easily.

Need to give your baby a regular meal and sleep time

Increase exercise and sports

Practice physical activity for children every day for 30 – 60 minutes: Running, kicking a soccer ball, cycling and swimming. Parents can practice with their baby to monitor and encourage their baby to be active.

When going to public places of play, encourage your child to play energy-intensive games such as slides, rope climbing, and indoor ball games.

Limit time spent watching TV, videos and video games to less than 2 hours a day. Children should be allowed to play and run in their spare time. Guide children to do household chores : Clean the house, children’s toy corner and fold clothes, …

Help overweight children increase exercise

Finally, although the baby needs to lose weight, the mother should note that the child’s diet should not be cut suddenly, but should be gradually, to avoid the child’s body not adapting in time, but becoming sluggish, tired due to lack of energy and lack of energy. all essential nutrients.

Mothers must control and limit the baby’s weight gain during this period, avoiding rapid weight loss that adversely affects health.

A reasonable diet and weight loss will help overweight and obese children quickly regain a healthy body while ensuring nutritional needs for comprehensive development. Mothers should refer to a reasonable and scientific way to lose weight for children!

Source: Vinmec

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