Hey, Mom and Dads, in this post we are going to share the best Indian diet plan for overweight children who are 10,11,12,13,14,15 years old.
“ By 2030; Out of every 10 children who are obese one child would be an Indian (WHO) “, isn’t it a matter of concern that our future generations are moving to a path that might lead them towards an array of metabolic disorders.
It is like a silent pandemic that is knocking on our doors, waiting to create another havoc in the lives of our children.
It is of utmost importance for us to educate ourselves and our children about the obesogenic environment in which we are dwelling.
Covid times have moreover made our children addicted to the screens, this coupled up with a long stay at home, reduced physical activity, and poor dietary habits have resulted in this increase in the prevalence of obesity which is moreover very common in urban areas as compared to rural areas.
Health v/s weight
A fat, cuddly child is no longer considered healthy, rather a child who is physically fit falls into this category.
Recent research has proved that weight is just a number that gives you a general idea of your physical health.
Your health status includes your metabolic health, BMI, waist to hip ratio, lifestyle(sedentary/active), sleep pattern, gut health, mental health, etc.
The feeling of tiredness, fatigue, eye pain, frequent headaches, body pain, mood swings, etc is some of the symptoms of poor health.
Early puberty, impaired growth, dyslipidemia, hypertension, diabetes, PCOD, sleep Apnea, skin infections, orthopedic disorders, asthma, low immunity, etc are a few metabolic conditions to which an obesogenic child is predisposed to.
A child may have a normal weight but if he cannot play for a single hour outdoors or is unable to climb a few stairs then that child although securing a good academic percentage would still be deemed unfit or unhealthy.
Childhood obesity or adult obesity? Do they sound the same?
With the introduction of fast foods, fast-paced life, quick results; metabolic disorders and aging is also entering our lives at a fast pace.
Fast foods or packaged foods or quick to use or instant preparations are some of the examples of foods that are highly processed.
Processing not only decreases the nutrient content of a particular food but also adds up to double or triple the amount of salt and sugar (% daily requirement) of an individual.
Let’s understand the Fat cell theory which states that fat cells are distributed throughout the body and they either increase in size or number.
Body Fat % is determined by the number of fat cells. The size of these cells increases with increased food intake above the requirement of the body and beyond a certain size, the number also starts increasing.
Once the number of cells increases it does not reduce even with the reduction in weight. In normal situations, the number of fat cells increases only till the age of 2 and then during the time of puberty.
Now consider a condition where a toddler or young child is overfed: the number of fat cells would increase and when the same child grows up, even a slightly higher positive balance in caloric intake would result in massive fat storage in the body.
Hence Childhood Obesity is a greater risk of body fat storage as compared to Adult Obesity.
It is our responsibility as parents, health care professionals, and care-takers to be conscious enough to inculcate the right food practices in our children, right from their infancy.
Lifestyle modification has become the prerequisite of living a healthy and longer life.
Are you fostering childhood obesity ?
With the kind of competitive world that we are living in, huge dreams of our children getting a higher percentage, academically; acing the latest technology.
Feeding children in their favorite food outlets and bringing the moon on earth if the child so demands is a fad that most parents feel is their utmost responsibility without which they would be deemed as incompetent or a mere failure in life.
Teaching the right way of living and making them feel secure by giving them assurance that the world and this universe have umteen to give everyone their desired wishes; will give these young tots a way to live mindfully.
Parents need to be aware, educated, and conscious enough to understand the food industry is huge ground wherein all sorts of malpractices are done to ensure that the byproduct is visibly attractive and physically satisfying.
Have you ever wondered how many calories a normal pizza/burger/ chips/biscuits/bread/cake would add to our diets? And on top of it, it has become a part of our daily food intake rather than an occasional treat.
At this state, I feel “Charlie” from the great novel “Charlie and the Chocolate factory was much luckier to afford a single chocolate in the entire year”.
With this kind of confusion, nutritional quacks have created; I understand the dilemma of today’s parents. Hence before making your house rules for discipline kindly ponder over the following points:-
- Screen time (Not more than 60 minutes a day)
- Physical activity (at least 60 to 90 minutes per day)
- Packaged food consumption
- Treats (food or opportunity for physical activity or family time)
- Studies /playtime (balance or compromising one for another)
- Food choices available to children (fruits /packaged juices; chips/ homemade namkeen etc.)
- Hydration opportunities.
- Sleep /rest (necessity /luxury)
Should Your Overweight Child Follow a Diet Plan?
Dieting is a word already misunderstood by many, and with the advent of FAD diets, Body -consciousness in a way such that it leads to body shaming and also in cases wherein self-esteem is totally shattered leading to the behavioral problems of food intake (Anorexia nervosa) has put all of us in an alarming situation.
Food is made of a number of nutrients out of which fats also play a vital role without which our body won’t be able to function well.
It is the right proportion at the right time that helps to keep the balance maintained. Instead of forcing a child to restrict food intake; educating a child on proper intake and the importance of physical activity can lead a long way in fostering lifelong health and vitality.
Obesity is a lifestyle disorder hence prevention is the best option. It is much easier to maintain a healthy weight rather than lose weight.
In the case where guidance is required genuine nutritional guidance through a certified nutritional professional would be of great help.
Remember to always support a child rather than play the blame game. A diet for an obese child should be planned considering his growth needs and nutritional requirements.Please do not force any ready made diet plans or FAD diets on children.
Following is a 7-day diet plan for an obese child (Sample plan )
Indian Diet Plan Chart for childhood Obesity (Age 10 to 15 years )
|Early morning||A glass of lukewarm water with lemon added to it.
Walnut -2 pcs + Kismis 4-5 (soaked)
|Breakfast||A glass of milk with A plate of Peanut Pohe.|
|Midmeal||A glass of coconut water|
|Lunch||Salad + 2 Rotis with veg 1k +dal 1k. +salkadhi ½ glass.|
|Midmeal||A glass of buttermilk|
|Snack||A bowl of puffed corn with a seasonal fruit.|
|Dinner||A bowl of kala vatana dal with steamed rice 1k|
|Bedtime||A glass of warm milk with turmeric.|
|Early Morning||A glass of lukewarm water
Almond (soaked) 3-4 pcs + 1 date
|Breakfast||2 Idlis with coconut chutney 1 tsp.|
|Midmeal||A seasonal fruit|
|Lunch||2 dosas with Sambar 1k|
|Snacks||3-4 pcs Appam|
|Dinner||Bissibilli bhaat 1 bowl / Rice with Rasam 1k|
|Early Morning||A glass of lukewarm water 2 pcs of Apricot + 3-4 pcs of pistachios|
|Breakfast||4-5 pcs of dal dhokla with chutney|
|Midmeal||3-4 pc of Amla + A seasonal fruit|
|Lunch||2 Methi theplas with curds 1k.|
|Midmeal||Masala chaas 1 glass|
|Snacks||Seasonal fruit with 1 khakhara .|
|Dinner||3-4 pcs of Handvo with a curd dip|
|Bed-time||A glass of lukewarm water.|
|Early morning||A glass of lukewarm water
4-5 pcs of cashew nuts with a few pcs of kishmis.
|Breakfast||1 cauliflower paratha with curds 1k|
|Midmeal||A glass of sugarcane juice|
|Lunch||1 bowl of salad with rajma 1k and steamed rice 1 bowl with veg. Raita 1k|
|Midmeal||½ glass sattu drink.|
|Snacks||1 seasonal fruit with sprout chaat|
|Dinner||1 corn /jowar bhakri with paneer -tomato -peas bhaji|
|Bed-time||A glass of warm masala milk|
|Early morning||A glass of lukewarm water with
3 walnuts + black munnaka 2pcs
|Breakfast||1 glass of banana milkshake with a small k of cornflakes|
|Midmeal||A seasonal fruit|
|Lunch||1k salad with 1 roti + fish curry 1 small bowl + veg 1k + curds 1k|
|Midmeal||1 rasgulla (once in a month) (squeeze it properly before using it or
½ glass of lassi
|Snacks||1 small bowl of Jhalmuri|
|Dinner||A bowl of chickpea curry with jeera rice 1 small bowl and veg 1k and salad 1k|
|Bed-time||A glass of warm milk with nuts.|
|Early morning||A GLASS of lukewarm water
2 pcs of Anjeer + 4 pcs cashew nuts.
|Breakfast||1 bowl of Strawberry Smoothie|
|Midmeal||2-3 pcs of fresh fruit /tadgola|
|Lunch||1 Paratha Pizza with a bowl of sprouted salad.|
|Midmeal||½ glass of kokum sharbut|
|Snacks||2 boiled eggs with 1 tsp peanut butter on multigrain bread.|
|Dinner||1 paneer Veg wrap with lasuni curd dip.|
|Bedtime||A bowl of papaya|
|Early morning||A glass of lukewarm water
4-5 pcs of Almonds+ 4 pcs. Of pistachios
|Breakfast||1 egg omelet with a roti /multigrain bread.|
|Midmeal||A glass of milk.|
|Lunch||1 bowl of salad + 2 chappatis with chicken in spinach gravy.|
|Midmeal||1 glass of masala chass|
|Snacks||1 seasonal fruit with a handful of roasted chana|
|Dinner||1 bowl of soy-biryani with raita 1k|
|Bed-time||A glass of masala milk.|
Important Tips to Reduce Childhood Obesity
1. Activity patterns
Have at least 60 mins. Of outdoor playing each and every day.
In addition to this staying active throughout the day, sitting for not more than 30 minutes per day, and then taking mini walks or moving around helps to increase blood circulation and helps maintain a good metabolic response of the body.
2. Stop Sitting At One Place for a long time
Limit screen time, whether it is for studies, playing, or entertainment. For younger children, 30 minutes at a stretch is the limit and for older kids an hour or half with 5 minutes break (expose your eyes to natural light during the break) is permissible.
Find opportunities to maximize your work with hard copies rather than soft copies wherever permissible. According to the American Academy of a T.V viewing shouldn’t be allowed for children below 2 years.
3. Cut Sugary Drinks
Children should be well-hydrated. Aerated drinks, processed and packaged fruit juices only add up to extra calories. sugar, and salt along with loads of chemicals in the form of preservatives, acid regulators, etc.
Home-made beverages like Nimbu Pani, kokum sherbet. Milkshakes, chaas (Normal Lassi), lassi, Aam Pana, etc can be served. Natural water provides the best form of hydration to the body.
4. Don’t Skip Breakfast
Breakfast is the most important meal of the day which helps in maintaining weight and regulating hunger signals throughout the day. Children who skip breakfast feel tired and irritable throughout the day.
5. Family Dinner
When families eat together, they tend to eat healthier meals — less fried foods and more vegetables. Eat at the table and turn off the TV. (parents responsibility)
6. Healthy Snacking
Children love to have small frequent meals, hence snacking forms a very important food intake source for kids.
Snacking on fruits and raw vegetables will help them combat micronutrient and vitamin requirements. They are a good source of fiber which would help them maintain weight and vitality.
Traditional homemade foods like chivda, matri, ladoos, small puris, khichiyas are good snacking options for kids.
7. Educate Your Kids
Educating and involving children in basic activities related to food such as grocery shopping, home meals menu planning, etc. Brings a lot of understanding and acceptability in terms of variations in daily meals.
8. Focus on Health, Not on Weight
Focus on a healthy lifestyle and don’t make weight an issue related to weight. The four corners of this pyramid would be a balanced diet, exercise, sleep, meditation (mental happiness and peace, me time).
- Reduce the use of packaged and instant cooking packets in your houses. the easiest way is to make a list of all the packaged foods, you use and then delete one item every month/quarterly by slowly reducing its use and then finally deleting it. For eg sauces can be replaced by homemade chutneys.
- Give your valuable time in the form of treats and not foods. Food should be considered as something which you have to replenish your body and treats form a one-time affair that invariably increases the caloric intake.
- With umteen knowledge and data available recipes can be modified into low fat, low sugar, and salt, less processed versions. Look out for variety in terms of high fiber foods, the addition of a variety of vegetables in your daily menus.
- Educate yourself in cooking methods that involve steaming, broiling, baking, roasting. Avoid frying as much as possible.
- If a child complains of continuous hunger, check for hydrations status, activity levels(inactivity leads to boredom which melts down in the form of hunger or cravings), sleep patterns, stress, emotional status, etc.
- Be a good role model. Be process-oriented and not result-oriented to get long-lasting results.
We hope that you liked this post and we tried our level best to explain to you most of the important concepts related to child obesity.
If you follow this 7-day Indian diet plan for overweight children then your child will definitely see a healthy weight loss.