“Mama, can I diet, please? I’m getting fatter.” says my 10-year-old child. Dieting for kids? Doesn’t that sound odd? Well, a diet is basically a list of items that you consume on a daily basis.
However, the term “diet” may also refer to an effort to reduce weight by restricting calories or food forms. It’s quite normal for adults like us to diet, especially we, Mums, want to have an ideal weight. But kids dieting? Is it normal?
Worry not, I have done some thorough research for all Mummies that are going through the same phase as I am. If your children mention anything about dieting, it’s better for us as mothers to understand whether it’s safe or not.
Is It Okay If Kids Want To Diet?
You may meet several adults and children who are concerned about their weight; constantly on a diet. However, the majority of children do not need to diet, to lose weight at their age!
Experts say, all children, not just those who are overweight, will profit from consuming high-quality, nutritious, fresh food as a reward so that they can be involved and perform well in everyday life.
Thus, no need to “diet” as in to lose weight, however, a healthy and balanced meal is necessary to maintain an ideal lifestyle!
Some Diets Can Be Harmful Too!
Children’s diets that do not include a variety of nutritious foods or contain too few calories can be dangerous. Some risky diets are referred to as “fad diets,” where a fad refers to something that is trendy for a short period of time.
Fad diets normally offer rapid weight loss in exchange for strict compliance to a set of rules. So, now that you know diet is not necessary for our kids, we need to be more particular about the food we give them.
Of course, we all want the best for our beloved children! So, I have put together a list of food options suggested by dieticians and experts, which will benefit your children (and you!)
Top Seven Healthiest Foods
1) Yogurt
Why Yogurt? It’s a filling, nutritious snack that’s high in protein and vitamin D – a snack that many kids can’t get enough of! Yogurt also contains probiotics, which is a beneficial bacteria that helps preserve gut health. There are many brands of yogurt being sold, none of which are bad. But you would be wise to choose one with less sugar content.
A good choice is plain Greek yogurt, which contains twice the protein of regular yogurt and contains no added sugars.
2) Beans, Beans and Beans!
Beans are a “low-key” superfood. Beans are high in protein and fiber, as well as being inexpensive and quick to cook.
Kids between the ages of four and eight require about 25 grams of fiber a day, but most items sold specifically to them, such as fruit snacks and cheese crackers, offer little to none.
Interestingly, fiber helps in digestion and makes your kids feel fuller for longer, so they don’t demand for a snack five minutes after dinner. Yay to us, Mummies!
3) The Classic Egg
Skip the pastries, fried snacks, and processed meats at breakfast and just serve your kids scrambled eggs. If your kids don’t like scrambled eggs, consider egg salad or egg casseroles as an alternative!
What can eggs do? Well, big stuff. A large egg contains six grams of protein and is high in vitamin D, B12, and iron. Some eggs are enriched with Omega-3 fatty acids, which help in the growth of children’s brains.
4) Avocado
Avocados are a simple way to provide your child with nutritious fats. Avocados are rich in monounsaturated fats, which help to reduce inflammation and maintain stable cholesterol levels.
Since fat spreads slowly across the digestive tract, it keeps kids fuller for longer as well. But the great thing about avocados is how versatile they are.
You can eat them with a spoon, mash them on bread, put them in a smoothie, mix them into chicken or tuna salad, or make an avocado pesto pasta sauce.
Fun Fact: Avocados are also an excellent first meal for babies!
5) Sweet Potato
If you’re short on time and want to eat something healthy, this is the recipe for your kids!
Microwave a sweet potato for about four minutes after cleaning it and poke holes in it. Slice it lengthwise, and spoon it onto your child’s plate after it has cooled.
Sweet potatoes are beneficial to all age groups, whether the child is six months old, six years old, or 16-years-old because sweet potatoes are sweet and high in vitamin A.
6) The Mighty Whole Grains
Whole grains are very good for growing kids. Fiber helps them stay full and satisfied! Children require about 25 grams of sugar a day, but many snacks contain just one to three grams per serving.
Tips for Mummies: Don’t be misled by front-of-pack marketing; look for 100 per cent whole wheat or whole grain in the ingredient list, as well as at least three to five grams of fiber per serving.
7) All Kinds Of Greens
Adults and children alike do not consume enough vegetables. Congratulations if you can convince your child to eat some vegetables!
We all know how hard it is to get them to eat those greens! However, the more colour and variety of vegetables available, the better.
Alternatives For Kids To Stay Healthy
A healthy diet and lots of physical exercises are important to all children. When it comes to sport and fitness, kids have a variety of options. Some children like being part of a sports team or dance group.
You can also take your children outside and play some basketball, badminton or ride a bicycle! If they’re up to it, simple chores around the house would be sufficient. As long as they sweat!
Remember, dieting to lose weight for kids is a NAY, however, dieting to have a healthy body is a YAY!