Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :-ย care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DIET PLAN / Indian Diet plan for childhood Obesity ( Overweight child Age 10 to 15 years )

Indian Diet plan for childhood Obesity ( Overweight child Age 10 to 15 years )

Last Updated on December 2, 2019 | RD, Payal Banka (Registered Dietitian) 33 Comments

Aww!! What a cute kid. Donโ€™t we exclaim such words when we see a chubby kid?ย  But are you sure if the kid is just chubby or is overweight? Is the kid growing healthily or piling up only fats?ย  Concerned about your childโ€™s excess weight? Here is an Indian Diet plan for Childhood Obesity. This diet plan is suitable for any overweight child of Age 10 to 15 years.

Indian Diet plan for childhood Obesity ( Overweight child Age10 to 15 years )

Today, nearly 1 out of 4 children, especially teens in developed countries are overweight or obese. Here we are talking about kids between 8 to 15 years of age. The excess weight put kids at risk for developing serious health problems including emotional effect too. Other kids may tease and exclude them, leading to low self-esteem, negative body image or even depression.

Side Effects of Childhood Obesity:

  • Children with obesity can be bullied and teased more than their normal-weight peers.
  • They are at high risk for developing health conditions like asthma, sleep apnoea, bone problems or type 2 diabetes.
  • Obese children are predisposed to high blood pressure and high cholesterol than their normal-weight peers.
  • Obesity puts children at risk to develop cancer in their adulthood.

Indian Diet plan for childhood Obesity ( Overweight child Age10 to 15 years )

Causes of Childhood Obesity:

  • Busy families eat out more frequently.
  • Easy access to high-calorie fast food and junk food.
  • The trend of bigger food portions in restaurants and at home.
  • Consumption of excess sugar in sweetened drinks, juices, shakes, desserts, cakes, chocolates or ice cream.
  • Kids spending more time watching TV, playing video games or sitting at the computer.
  • Reduced physical activity.

Preteens and teens are old enough to make decisions about their own health. But your guidance still matters. Work together with your child to help him make smart choices. Involve the entire family on the right track with food, exercise, and less screen use.

Before we see the Indian Diet plan for Childhood Obesity, Let us first see some important diet tips for overweight child Age 10 to 15 years

Diet tips for Childhood Obesity; Overweight child Age 10 to 15 year :

  • Include lots of fruits, vegetables.
  • Follow a rainbow color plate method. Include as many colored vegetables as you can in your childโ€™s plate throughout the day.
  • Opt for whole grains over refined flours.
  • Encourage eating of brown rice, quinoa, oats, broken wheat or bran fortified products.
  • Restrict the use of refined flour products like cakes, muffins, naans, bakery products or excess sugar.
  • Replace high fatty foods with dairy, eggs, poultry, fish, beans, soy and sprouts.
  • Substitute whole fat milk and products with low-fat products
  • Select low-fat smoothies over high-calorie sugary shakes or ice cream
  • Eliminate soda or any aerated drinks from the diet
  • Offer smaller portions in meals. Let the child ask for more. This develops a childโ€™s sense of hunger and how much food is required.
  • Experiment with herbs and spices. Use herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories.
  • Stock your fridge with healthy foods only. Keep the high-calorie foods out of reach from kids.
  • Reduce the frequency of eating out. Consume home cooked food as much as possible.
  • Discourage eating in front of the television, computer, or other electronic devices.

Healthy snack options for childhood obesity:

  • Give fresh fruits or fruit juices instead of canned fruits or juices
  • Opt for a low-fat yogurt with fruit, dry fruit or granola toppings
  • Include lots of fresh vegetables in various ways in foods. Cut vegetables in different shapes or use in every recipe possible.
  • You can give air-popped popcorn without butter or sprouts or a handful of roasted nuts or beans

Read –

  • Diet Tips for fussy eaters
  • Diet plan for toddlersย 
  • Indian weaning foods / Foods after stopping Breastfeed.

Tips on developing Healthy Habits in Kids

How can you help your kid develop healthy habits apart from clean eating? Before we see the Indian Diet plan for Childhood Obesity, here are some tips that will help them get away from Childhood obesity.

  • Parents need to be a good role model.
  • Parents must start consuming healthy foods and choose active pastimes.
  • Educate your child about what it is to be healthy and how to make healthy decisions.
  • Discuss the importance of physical activities and certain foods and drinks that may help them get strong and stay healthy.
  • Limit exposure to screens outside of school to not more than an hour in a day.
  • Involve the whole family in building healthy eating, drinking, and physical activity habits.
  • Your child needs enough sleep. A minimum of 8 to 10 hours sleep will keep all the stress-related health problems at bay.

Indian Diet plan for childhood Obesity

Encourage daily physical activity in your kid:

  • Recognize which activity or sports your kid likes the most. Let your child choose the favorite activity and do it regularly.
  • Even at home let them involve in simple indoor fun activities like jumping rope, playing catch or shooting baskets.
  • Parents need to also involve themselves in the outdoor activity with the kid as and when possible.
  • A minimum of 60 minutes of physical activity is necessary for the kids. They can take up to any sport, outdoor games or cycling, swimming, running or dancing.

Indian Diet plan for Childhood Obesity:

Identifying obesity in kids as early as possible help cut down these side effects. BMI for kids is calculated using weight and height considering their age, puberty and growth period. A certified healthcare professional is a right person to identify your kid as an obese or overweight kid.

Sample diet plan: (moderate carbohydrate and fat, high protein)

Breakfast: 1 glass Oats and date smoothie with strawberry fruit topping

ORย  1 plate Vegetable poheย  + 1 glass milk

ORย  2 Idli + 1 big bowl of vegetable Sambur + 1 tsp coconut spoonย  + 1 glass milk ( After 10 mins )

Mid-morning: 1 Apple + 4 โ€“ 6 Walnut halves + 4 โ€“ 6 almonds OR 1 boiled egg

Lunch:ย 1 no Paneer Paratha (multigrain flour) / 2 phulka ( With medium ghee )

+ Dal or Rajma or 2 pc Chicken/ fish in tomato gravy

+ 1 cup Mix vegetable raita

Mid-afternoon: 1 cup Roasted Plain Popcorn or ยฝ cup Roasted Chana or 1ย  Boiled eggs

Snack:ย  4 small Rawa Appams with bell peppers and baby corn

+ Homemade Yoghurt dip (any preferred flavor)

ORย  1 bowlย  bhel ( made at home with lots of cucumbers, tomato, and No farsan / Namkeen)

Dinner: 1 cup Basil tomato soup

+ 2 small Soy granules and sprouts Patty or Chicken Patty

+ 1 cup Vegetable Pulao (use brown rice or quinoa) + 1 cup curd

ORย  ย 2 small Jowar / Bajra / Ragi roti

+ 1 big bowl of any green leafy vegetable

Bedtime: 1 Glass Milk

Subscribe to our YouTube channel for amazing health-related information. Subscribeย now!

Endnote:

The main aim in the growing phase of life is to focus on lean weight gain and healthy fat loss. ย This is the age where healthy fats are required too for the development of certain organs and hormones. Detecting childhood obesity at a very early stage and adopting healthy lifestyle soon helps the kid live a healthy disease life. A few smart parenting tips mentioned in the article will be helpful to reverse the excess weight. Hope this Indian diet plan for childhood obesity ( Overweight child Age 10 to 15 years ) helps you in reversing your child’s childhood obesity.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(เคชเคพเคฏเคฒ) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Indian version of Sirtfood Diet Plan for weight loss ( Adele’s Weight loss Plan)

Top 10 Indian Weight Loss smoothie recipe

Top 10 Indian Weight Loss smoothie recipe

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

7 days High Protein Diet plan for Weight Loss (Indian, Vegetarian diet chart )

7 days High Protein Diet plan for Weight Loss (Indian, Vegetarian diet chart )

anti inflammatory diet plan

Indian Anti-Inflammatory Diet Plan (Food list and diet tips to reduce Inflammation)

How to break the weight loss plateau

How to break weight loss plateau ( 10 Tips to move the Stuck Weight Loss )

indian diet plan for high blood pressure

7 days Indian Diet Plan for High Uric Acid and Gout (What to Eat and Avoid to reduce it)

Indian weight loss diet plan for teenage boys

Indian Weight Loss Diet Plan for Teenager Boys

Weight loss Diet Plan for Teenage Girls ( Teenager weight loss ).

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

Foods and Indian diet chart for Fast Weight gain in babies (How to increase immunity in baby)

Foods and Indian diet chart for Fast Weight gain in babies (How to increase immunity in baby)

Indian Millet diet plan for weight loss and Diabetes

Indian Millet diet plan for weight loss and Diabetes

Indian weight loss diet plan for women

Indian Weight Loss Diet Plan For Women

Previous Post: « Indian Diet Plan for Ulcerative Colitis (What to Eat & Avoid in colitis)
Next Post: What is Spirulina? Health Benefits of Spirulina and its Side effects »

Reader Interactions

Add your comment

Comments

  1. Dimple Gambhir

    December 22, 2020 at 5:35 pm

    Mam my name is Naina.
    Mam I am 11 years old.
    Mam my wieght is 57kg.
    Mam, I have so much stomach fat and muhje periods bhi start ho gye hai.
    May I follow this diet plan?

    Mam please reply

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:32 pm

      yes . dont worry , periods start hone ke baad baby fats kam hona chalu ho jata he , so if you eat healthy and be active through the day you will see good weight loss.

      Reply
  2. Laxmi sharma

    December 15, 2020 at 8:24 pm

    Mam please help me

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:38 pm

      Hi Laxmi , dont worry , we are here to help .. please let us know your question

      Reply
  3. Laxmi sharma

    December 14, 2020 at 6:59 pm

    Mam,i am 16 years old …my height is 4.9 and I’m 54kg …can you please tell me a proper diet …I did everything but nothing worked out please

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:40 pm

      Hi Laxmi ,

      firstly , you are not obese , just a little underweight … so please dont get so much worried as stress increases weight … just follow the routine of diet and workout mentioned here .. you will really benefit

      Reply
  4. Sristi Mukherjee

    November 10, 2020 at 9:25 am

    Mam I am 12years old and I am 70 kg . All of my friends insult me because of my heavy weight. I tried a lot but my weight isn’t decreasing. My school is shut now because of covid . And now I am staying in my father’s house . There are no friends in my locality that why I can’t play. So Mam plz tell me how can I convert from 70 to 52 plz Mam .

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 11, 2020 at 7:25 pm

      check this https://www.dietburrp.com/indian-weight-loss-diet-plan-for-teenage-girls-teenager-weight-loss/

      Reply
  5. Sanobar hussain

    October 13, 2020 at 4:19 pm

    How much calories should a child of 10-15 years should take in a day

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 18, 2020 at 6:48 am

      calorie intake calculation depens on the height/weight and BMR of the individual and not just age. However, NIN has a reference chart for this , we call it RDA . you can check it here – https://eduvark.com/rda-per-icmr-528090.html

      Reply
  6. Kiran Saraswat

    October 12, 2020 at 9:25 pm

    Mam isme maximum 15 day s mai kitna wait loss hoga

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 12, 2020 at 10:48 pm

      1 -2 kgs

      Reply
  7. Aarya singh

    October 11, 2020 at 8:13 am

    Maam can u plzz tell some workout for stomach ….. Iam 13 years old….

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 12, 2020 at 4:36 pm

      check youtube , you ll get many videos .

      Reply
  8. Madhvi

    October 9, 2020 at 10:01 pm

    I want print out of diet plan

    Reply
  9. Debjyoti Biswas

    October 2, 2020 at 9:05 pm

    Mam I am Debjyoti Biswas and I want to know another bengali style diet plan for teenagers as few of the ingredients are not available in West Bengal….

    Mam please look out this matter..

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 8, 2020 at 9:48 pm

      https://www.dietburrp.com/indian-weight-loss-diet-plan-for-teenage-girls-teenager-weight-loss/

      Reply
  10. Barkha rani

    September 24, 2020 at 2:13 pm

    What to do in now days because there is lockdown and they donot go to school now . And they cannot go for sports due to covid 19 pandamic. Please make another on this situation.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 26, 2020 at 3:14 pm

      yes we are making a diet plan for teen agers . the one for teenager girls is already up. check the home page . and for boys , we will be publishing next week .

      Reply
  11. Ria

    September 16, 2020 at 10:47 pm

    Hello Mam

    Can we eat paneer in night time ? How abt Low fat cheese slices in evening snack ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 16, 2020 at 11:56 pm

      paneer yes, but limit the quantity to 50 gms . and cheese slices are not a very healthy options . its best to take a fruit

      Reply
  12. Tashmeet kaur

    August 10, 2020 at 7:36 pm

    Please help me to loss my thigh fat, please. I am 13 years old. I am a school student. I watched your YouTube video so I saw your link in the description box and came here.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 15, 2020 at 11:59 pm

      do running and jogging and stair climbing .. best workout for thigh

      Reply
  13. sristi

    July 2, 2020 at 11:51 am

    mam if we are vegetarian

    mam can u please make a vegetarian version for 16 year old kids

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 6, 2020 at 1:31 pm

      use te vegetarian options na … i have mentioned both items.

      Reply
  14. Meera

    June 29, 2020 at 1:26 pm

    Mam but now it’s lockdown so can you please give lockdown weight loss time table for 10 to 15 students please I m requesting you

    Reply
  15. Satya lakshmi

    February 23, 2020 at 9:00 pm

    Thank you so much for sharing this wonderful died plan for kids

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 23, 2020 at 10:14 pm

      My Pleasure ๐Ÿ™‚ thank you for reaing at Dietburrp.

      Reply
  16. Rekha Thakkar

    December 7, 2019 at 8:19 pm

    Very nice, informative and useful. Thanks.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 10, 2019 at 4:20 pm

      my pleasure . please follow us on our social media platform

      Reply
  17. positiveautism

    November 26, 2018 at 4:12 pm

    finally i found the best site to know the genuine information . thank you!

    Reply
    • Payal Banka

      November 26, 2018 at 5:17 pm

      Thank you for your kind words .

      Reply
  18. drcare

    November 26, 2018 at 4:05 pm

    wonderful information . thank you ..

    Reply

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Indian version of Sirtfood Diet Plan for weight loss ( Adele’s Weight loss Plan)

January 5, 2021

Indian diet plan to stop hair fall immediately (Scalp Health)

Indian diet plan to stop hair fall immediately (Home Remedies to Stop Hair Fall)

December 28, 2020

Top 10 Indian Weight Loss smoothie recipe

Top 10 Indian Weight Loss smoothie recipe

December 21, 2020

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

December 14, 2020

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2021 ยท dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.