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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) 86 Comments

Aww!! What a cute kid. Don’t we exclaim such words when we see a chubby kid?  But are you sure if the kid is just chubby or is overweight? Is the kid growing healthily or piling up only fats?  Concerned about your child’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 child’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 child’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 toddlers 
  • 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

OR  1 plate Vegetable pohe  + 1 glass milk

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

Mid-morning: 1 Apple + 4 – 6 Walnut halves + 4 – 6 almonds OR 1 boiled egg

Lunch: 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 ½ cup Roasted Chana or 1  Boiled eggs

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

+ Homemade Yoghurt dip (any preferred flavor)

OR  1 bowl  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

OR   2 small Jowar / Bajra / Ragi roti

+ 1 big bowl of any green leafy vegetable

Bedtime: 1 Glass Milk

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Endnote:

The main aim in the growing phase of life is to focus on lean weight gain and healthy fat loss.  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(पायल) 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.

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Comments

  1. Sana patel

    January 16, 2023 at 2:44 am

    Can this diet plan be followed by a 8 yr old boy
    And i give him salad for lunch and dinner too along with roti and sabji. Should I skip salad at night ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 16, 2023 at 1:20 pm

      Hi sana ,

      yes rthis can be followed . if you are giving salads and he is not having any gas / indigestion issues , then you can continue to give him salad before dinner.

      Reply
  2. Aishwarya

    July 27, 2022 at 8:15 pm

    Hi.. watched your video and is really helpful although little hard to avoid the tasty food. Can you also tell how to reduce belly fat

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 1, 2022 at 4:09 pm

      You can find some interesting tips here : https://www.dietburrp.com/?s=belly+fat

      Reply
  3. Vedika dhakad

    June 7, 2022 at 2:34 pm

    Hyy!! I am 13 years old girl I want to sayy that 5-6 month ago I am leave in hostel there I am feeling veryy unhealthy that’s why my parents take me home so now i am there but here also I am not feeling good because myy body is becoming veryy weak I am not able to run faster, jump and doing any thing easily I think that my body is becoming weak but problem is that i am becoming fat and myy heights stop growing my leg is paining so i am humbly requestes you please give me solution to becomebecome strong and become tall thank you!❤

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 7, 2022 at 4:52 pm

      Hi Vedika,

      You ned a personalized diet plan and lifestyle correction , please ask your parents to see this page : https://www.dietburrp.com/diet-services/

      Reply
  4. Afshan

    May 30, 2022 at 9:39 am

    Hello mam
    Mam, which exercise is good for loosing belly fat,arm fat and hip fat for a 15 year girl

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 31, 2022 at 4:37 pm

      you mean to lose over all fat. you can do any activity mentioned in the video in this article.

      Reply
  5. Tanvi

    April 24, 2022 at 2:41 pm

    Can you please make a diet plan for 13 yr old girl where there are no oats or Rotis or porridge?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2022 at 4:09 pm

      sure will try 🙂

      Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2022 at 4:09 pm

      have you seen the video in this article , many options are mentioned , and you can easily avoid these foods and choose other options.

      Reply
  6. sumit kaur

    April 12, 2022 at 7:30 am

    hi can u suggest me diet plan fr an 11yr old obese boy who is a non vegetarian. thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 12, 2022 at 4:08 pm

      follow the plan in the article .. check the video.

      Reply
  7. mishlo

    April 5, 2022 at 5:34 pm

    I am over weight

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 12, 2022 at 4:07 pm

      follow the plan in the video.

      Reply
  8. Vasu

    January 8, 2022 at 8:22 pm

    Can we take a little bit sugar in milk

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 9, 2022 at 3:55 pm

      jusr 1/2 tsp in a glass will not harm .

      Reply
  9. Sushmita

    December 29, 2021 at 12:07 pm

    Plan prepare a deit for a 14 years old girl school going girl who is underweight profile age 14 years weight 40 kg hieght 5.1 occupation school going girl clinical under weight

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 29, 2021 at 8:19 pm

      ok will make

      Reply
  10. laviska

    December 19, 2021 at 11:27 pm

    mam in snack time we should prefer white bread sandwich or brown bread sandwich? My age is 10 year

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 22, 2021 at 7:41 pm

      home made snack like poha and upama are more preffered. However , you can use brown bread sandwich once in a while.

      Reply
  11. Disha

    November 17, 2021 at 12:13 pm

    I am 11 years old. My period already started. I don’t know my height but my weight is 54 kg and my target weight is 35 or less than it. So can you make a diet for me. From morning to night a whole day which I can follow for long.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 18, 2021 at 3:06 pm

      please mention your height.

      Reply
  12. Anjani Maurya

    October 23, 2021 at 8:59 am

    I am 12 years old and I am 60 kg can I loss 10 kg weight in 1 month from this diet plan

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 23, 2021 at 10:21 pm

      nope. This diet helps in reducing 2-3 kgs at the max in a month. And this is a practical and scientifically correct weight loss for your age. Because you are in a developmental age , crash diets and brisk diets will damage your health.

      Reply
  13. Saksham Girase

    September 14, 2021 at 1:08 pm

    Mam Can you please gave one pdf type file of this diet plan to me on sakshamsgirase@gmail.com ….please mam ….please…
    I am 13 years boy living in a village of maharashtra….
    Thanks mam for reading this….

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 19, 2021 at 8:19 pm

      you can copy paste the diet plan directly from the table abopve

      Reply
  14. Aradhaya Raj

    August 17, 2021 at 7:30 pm

    Hello mam in how many days we will loose our weight by following this diet plan?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 19, 2021 at 3:00 pm

      follow it for 1 month to lose 3-4 kgs or even more weight.

      Reply
  15. Jariya

    August 1, 2021 at 7:48 pm

    I want to purchase diet plan for my son. He is 13 years old with 5.6 hight and his waight is 69 kg.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 2, 2021 at 7:01 pm

      https://www.dietburrp.com/diet-services/ please check this page for details on pricing and package details.

      Reply
  16. sanjana

    May 22, 2021 at 6:07 pm

    ABB APP KI DI HUE DIET START KARUNGI THANKS FOR GIVING

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 23, 2021 at 6:43 pm

      sure 🙂 all the best .. aapko kuch bhi query ya question ho to yaha comment ker ke puch sakte he .

      Reply
  17. sanjana

    May 22, 2021 at 6:02 pm

    mam i am SANJANA .i mai 15 years old . MAM MERA WEIGHT 58 HAI TO FHIR MAI KYA KARU MAINAKITNA KUCH KIYA` BUT NO RESULT MAMMAI THAK GAI HU KAM KARTA KARTA

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 23, 2021 at 6:42 pm

      Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
      for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!

      Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.

      Reply
  18. Pragarti

    May 14, 2021 at 8:09 pm

    Hello I am 11 years old and I want to do lose weight I am 49 to 50 kg How much time will be needed

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 18, 2021 at 12:07 pm

      in your age , you should not rush for weight loss , as your body is undergoing major changes for reaching puberty … just keep following the diet and do the workout … even if there is no weight loss , but you can hold your weight to your present levels without increasing it , then you will start looking thin in no time , as your height is also growing right now. please dont get carried away by the defitinion of thin given by this cruel workld… remember , the healthier you stay at this age , the healthier you will stay through out your lifetime.

      Reply
  19. Dr ather

    April 27, 2021 at 4:28 pm

    Hello mam
    Being child specialist intrested in child obesity can you sujjest me any course with good training on management of child obesity with good institute on nutrition

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2021 at 4:33 pm

      Dear sir , thank you for reading at dietburrp. Sorry I’m not currently aware of any child obesity specific courses. i am a registered clinical dietician and child obesity was a part of my academics during masters.

      Reply
  20. vidhi khanna

    April 6, 2021 at 5:21 pm

    Can I eat rice

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 6, 2021 at 10:41 pm

      yes

      Reply
  21. Livin

    February 1, 2021 at 5:11 pm

    At bed time can we drink hot water after milk + almonds

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 6, 2021 at 4:43 pm

      yes

      Reply
  22. 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
  23. 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
  24. 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
  25. 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
  26. 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
  27. 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
  28. 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
  29. Madhvi

    October 9, 2020 at 10:01 pm

    I want print out of diet plan

    Reply
  30. 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
  31. 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
  32. 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
  33. 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
      • Jayshri

        July 30, 2021 at 2:10 pm

        We can’t afford this much food

        Reply
        • RD, Payal Banka (Registered Dietitian)

          July 31, 2021 at 10:13 pm

          just follow the tips mentioned , they are simple and eaasy

          Reply
  34. 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
  35. 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
    • Varnika Mehra

      January 15, 2022 at 9:21 am

      You can easily just follow the same timetable in lockdown too.

      Reply
      • RD, Payal Banka (Registered Dietitian)

        January 15, 2022 at 4:35 pm

        🙂

        Reply
    • Magha sri

      March 10, 2022 at 7:31 pm

      Yes ma’am I also need the diet schedule in lockdown

      Reply
      • RD, Payal Banka (Registered Dietitian)

        March 12, 2022 at 5:11 pm

        Hi Megha , Thankfully we are all out of the lockdown npow … so follow a healthy lifestyle as mentionedin the video.

        Reply
    • Magha sri

      March 10, 2022 at 7:35 pm

      A 11 to 13 years girl should be In which weight and height ma’am

      Reply
      • RD, Payal Banka (Registered Dietitian)

        March 13, 2022 at 2:48 pm

        Ideal Height weight – https://youtu.be/5Y5Gc1fvn9w check this

        Reply
  36. 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 🙂 thank you for reaing at Dietburrp.

      Reply
  37. 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
  38. positiveautism

    November 26, 2018 at 4:12 pm

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    Reply
    • Payal Banka

      November 26, 2018 at 5:17 pm

      Thank you for your kind words .

      Reply
  39. drcare

    November 26, 2018 at 4:05 pm

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    • Shraddha singhal

      November 16, 2021 at 12:16 pm

      Hlo Mam I am 15 years years old girl and I am literally too fatty and I really want to lose my fat and Want to increase the height mam please prefer something for me

      Reply
      • RD, Payal Banka (Registered Dietitian)

        November 16, 2021 at 3:26 pm

        Teenage girl weight loss- https://youtu.be/3GkEnZBphsI check this and follow.

        Reply

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