It would seem, from where the children may appear extra pounds? After all, children are always busy with outdoor games, very active, and the metabolism proceeds faster. More recently, this question simply did not arise. But now there are more and more obese children. And the reason for this – a sedentary lifestyle, unhealthy diet, passion for games virtual, not mobile. Therefore, today we will look at how you can lose weight a child of 9-11 years old, which are effective diets for 10 years and older.
The main differences of the "children’s" diet from the "adult" methods
It should be noted that often the parents themselves are guilty of being overweight. They themselves do not always lead a healthy lifestyle, thus setting a bad example to their child. In addition, they can inculcate the wrong eating habits, from time to time pampering children with something "tasty." And these are hamburgers, chips, sweet carbonated drinks and other unhealthy food. Fast food outlets, such as McDonald’s, also exacerbate the situation, beckoning their young visitors with bright signs. If parents do not watch what and how their children eat, then after a while a diet for 11 years and even younger ones may be required, because overweight in such a situation begins to pose a serious threat to the child’s body.
Of course, a diet for children 11 and younger cannot have the same basics as a diet for adults. No restrictions in the diet are not allowed, as is often the case, as the growing body needs a lot of nutrients that it receives from food. Therefore, to exclude from the menu, for example, meat or carbohydrate-containing products will not work.
Diet for 11 years, as well as 9 and 10-year-old children should be based on different principles. First of all, you need to ensure that the table contains all the important food products: meat, fish, dairy products, eggs, vegetables and fruits. The emphasis in this method is on the division of the diet into individual meals. Best of all, if the child will observe food 4 times a day, in small portions. If the diet for children 9 years and older will be built in this way, then the child’s body will be able to get all the necessary nutrients without experiencing a lack of vitamins and minerals.
Diet for children 9-10 years
A diet for children of 10 years, as well as a diet for children of 9 years, can look like this:
- Breakfast: buckwheat porridge with low-fat milk.
- 2nd breakfast: steamed beet patties, apple compote.
- Lunch: soup cooked in low-fat meat broth, stewed potatoes with vegetables, a slice of bread.
- Dinner: vegetable salad and jelly.
- Breakfast: boiled omelet with boiled carrots, dogrose broth.
- 2nd breakfast: baked apple, tomatoes, bread.
- Lunch: okroshka vegetable, apple-carrot juice, a slice of rye bread.
- Dinner: tea and oatmeal.
Sample diet menu for 11 years
The daily dietary rate for 11 years is 2400-2500 kcal. In the diet must be fresh vegetables and fruits in large quantities, meat and fish. You need to eat 4 times a day, dinner should be no later than 7 hours.
- Breakfast: pancakes from semolina with raisins and apples, compote.
- 2nd breakfast: liver pate, a slice of rye bread, fresh fruit.
- Lunch: oatmeal soup with prunes, dried fruit compote.
- Dinner: boiled potatoes, steamed meatballs, tea or compote.
Diet is designed for quite a long time, because it is not strict. During weight loss it is recommended to completely abandon the use of chips, high-calorie cakes, carbonated drinks. It is also better not to use the products of fast food restaurants, which is characterized by high calorie content.
Thus, a diet for children 10 years old, as well as a diet for children 9 years old, is a balanced diet that contains all the necessary nutrients. These techniques contribute to better absorption of calories from food. To achieve even greater weight loss, it is imperative to connect physical activity. A diet for 9 years is built according to the specified principles. A diet for 10 years will also be more effective if the child becomes regularly involved in any sport. The diet for children of 11 years may be slightly different in calories, as the need for energy at this age increases.