Two Diets for Children with Obesity

Childhood obesity is a worldwide problem that can lead to diseases during adulthood. We'll suggest healthy diets for chidlren with obesity.

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Elisa Morales Lupayante

Last update: 15 December, 2022

Over the past few years, the number of children with obesity has increased dramatically. Many parents are looking for dietary solutions for their children to prevent future health conditions. To this end, it’s essential to stimulate a more active life and apply diets for children with obesity or that are overweight.

Childhood obesity is one of the most serious public health problems of the 21st century. The problem is global and is progressively affecting many low- and middle-income countries. The problem is that children with weight problems tend to maintain this condition into adulthood and, in addition, are more likely to suffer from heart problems, diabetes, asthma, and even problems due to social discrimination at an earlier age.

Overweight, obesity, and related diseases are largely preventable. Therefore, the prevention of childhood obesity should be given high priority.

How do you know if a child is overweight or obese?

Children grow at different rates and their amount of body fat varies with age and gender. Therefore, it’s not always easy to determine that a child’s overweight. However, it’s possible to tell whether a child is overweight or obese by measuring their body mass index (BMI).

In the particular case of children, BMI is specific for age and sex, and is known as “BMI for age”. It can be established through growth charts developed by the U.S. Centers for Disease Control and Prevention, which use a number called a percentile that states:

• Healthy weight: 5th to 84th percentile.
• Overweight: 85th to 94th percentile.
• Obese: 95th percentile or higher.

Help Overweight Children Adopt Healthy Habits

To get the best results for children who are overweight or obese, you’ll need to balance their intake of calories with an adequate diet. The basis of this diet should be as follows.

• The diet should be based on the consumption of fruits, vegetables, and whole grains, and avoid refined and processed foods. This pattern will help reduce the risk of getting sick, according to a study published in the International Journal of Epidemiology.
• It’s also important to include low-fat dairy products in the diet.
• Reduce their consumption of red meat in favor of leaner options, such as poultry or fish.
• Legumes should also be an essential component of these diets for children with obesity problems as they’re a great source of protein. At the same time, they have fiber, a substance that’s been shown to increase the feeling of fullness.
• All quantities should be consumed in moderation and avoid too many calories at once.
• Of course, consumption of sugar and saturated fats should also be minimized. There’s evidence that both substances are capable of promoting inflammation and increasing the risk of developing pathologies.
• One of the keys to these diets will be to prevent children from drinking too many sugary drinks or industrial pastries.
• One of the problems with these types of diets is the fact that most children don’t like to eat lots of vegetables or legumes.

It’s important to be creative and make healthier versions of their favorite dishes. Also, look for creative ways to incorporate less palatable foods for children, such as vegetables.

Dietary Models for Children with Obesity

To offer some ideas on suitable diets for children with weight problems, here are two examples of daily menus.

Menu 1

• Breakfast: If they’re going to have dairy products for breakfast, it’s essential that they be the non-fat variety. Accompany these with whole grain toast and a little olive oil, and some natural fruit juice.
• Lunch: A green salad with seeds and vegetables will provide energy and protein. You can also make pasta with vegetables and grilled fish. For dessert, it’s important to reduce the amount of sugar consumed and give them some fruit with fat-free yogurt.
• Snack: The mid-afternoon snack shouldn’t be too heavy. They could enjoy a fruit-based dish or a bowl of whole grain cereal with whole milk.
• Dinner: To end the day, add more vegetables to their diet along with mashed potatoes and baked chicken. For dessert, a banana or a peach will round out the daily consumption of fruit.

Menu 2

Here’s another option for diversifying your child’s diet:

• Breakfast: Start the day with a fruit smoothie made with skim milk, whole grain toast, and light jam. Fat-free yogurt is another alternative to milk, and if you want to add a salty touch try some toast with avocado, olive oil, and salt. This will help you add healthy fats to your child’s diet.
• Lunch: Brown rice with vegetables and mushrooms, peas, potatoes, or cream of zucchini soup will provide your child with their required vegetables for the day.
• Snack: In the middle of the afternoon, try serving a snack made with fruit or fat-free dairy products. To encourage them to keep following this diet, another option is toast with dark chocolate spread or light cream cheese and honey. This will give them the sugar they crave but without excess.
• Dinner: Try making a fruit salad with some pasta, roasted asparagus, or mozzarella and tomato skewers.

They key to a diet for children with obesity is to reduce their sugar intake. It’s also important to keep them from eating too quickly or choosing packaged, pre-cooked meals.

Avoid letting them eat while distracted, such as having dessert while watching TV, and always encourage regular physical exercise.

Remember to always consult with a physician to agree on the diet and make sure not to deprive you children of any nutrients.