By Harold McDaniels
When it comes to being overweight, kids, pre-teens and teens have it harder. The self-esteem that they build during their adolescent years is carried through to their adult lives. It is even harder for the parents to deal with this weight problem. Not only do they have to force their children to start losing weight, they are the ones responsible in monitoring the progress of the kids and they have to deal with the delicate emotional intricacies that this problem has on the kids as well.
Meal Plan to Help the Folks
Here is a sample meal plan that will serve as a guide for parents to follow for their children's weight loss. You may change some of the food items, provided that they belong to the same kind and you still stay within the recommended portion sizes. The estimated servings per day are 3 for dairy products, 4 for carbohydrates, 4 for vegetables, 2 for protein sources and 3 for fruits.
For Breakfast:
• One large egg
• One piece of whole grain bread, with one teaspoon of butter or spread
• Half of a grapefruit
• One glass of skim milk
For Lunch:
• One sandwich, filled with only three ounces of meat, a teaspoon of mayo, and vegetables. Remember to use whole grain bread
• A whole fruit, like an apple or orange
• A large fresh carrot with non fat dip
• One glass of fresh fruit juice
For Dinner:
• Three ounces lean meat that is not fried, roasted or broiled is better.
• Half a cup of mushrooms
• Two cups of fresh leafy vegetables, with two tablespoons of low-calorie dressing
• One cup of broccoli
• One glass of skim milk
For Snacks:
• Two cups of unflavored popcorn, go light on the salt.
• One glass milkshake
This meal plan would work better if accompanied by an activity-filled day. So encourage your kids or teens to eat healthy and exercise regularly. Better yet, do it with them.
When it comes to being overweight, kids, pre-teens and teens have it harder. The self-esteem that they build during their adolescent years is carried through to their adult lives. It is even harder for the parents to deal with this weight problem. Not only do they have to force their children to start losing weight, they are the ones responsible in monitoring the progress of the kids and they have to deal with the delicate emotional intricacies that this problem has on the kids as well.
Meal Plan to Help the Folks
Here is a sample meal plan that will serve as a guide for parents to follow for their children's weight loss. You may change some of the food items, provided that they belong to the same kind and you still stay within the recommended portion sizes. The estimated servings per day are 3 for dairy products, 4 for carbohydrates, 4 for vegetables, 2 for protein sources and 3 for fruits.
For Breakfast:
• One large egg
• One piece of whole grain bread, with one teaspoon of butter or spread
• Half of a grapefruit
• One glass of skim milk
For Lunch:
• One sandwich, filled with only three ounces of meat, a teaspoon of mayo, and vegetables. Remember to use whole grain bread
• A whole fruit, like an apple or orange
• A large fresh carrot with non fat dip
• One glass of fresh fruit juice
For Dinner:
• Three ounces lean meat that is not fried, roasted or broiled is better.
• Half a cup of mushrooms
• Two cups of fresh leafy vegetables, with two tablespoons of low-calorie dressing
• One cup of broccoli
• One glass of skim milk
For Snacks:
• Two cups of unflavored popcorn, go light on the salt.
• One glass milkshake
This meal plan would work better if accompanied by an activity-filled day. So encourage your kids or teens to eat healthy and exercise regularly. Better yet, do it with them.
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