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.
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.
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.
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.
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.
please mention your height.
I am 12 years old and I am 60 kg can I loss 10 kg weight in 1 month from this diet plan
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.
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….
you can copy paste the diet plan directly from the table abopve
Hello mam in how many days we will loose our weight by following this diet plan?
follow it for 1 month to lose 3-4 kgs or even more weight.
I want to purchase diet plan for my son. He is 13 years old with 5.6 hight and his waight is 69 kg.
https://www.dietburrp.com/diet-services/ please check this page for details on pricing and package details.
ABB APP KI DI HUE DIET START KARUNGI THANKS FOR GIVING
sure 🙂 all the best .. aapko kuch bhi query ya question ho to yaha comment ker ke puch sakte he .
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
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.
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
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.
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
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.
Can I eat rice
yes
At bed time can we drink hot water after milk + almonds
yes
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
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.
Mam please help me
Hi Laxmi , dont worry , we are here to help .. please let us know your question
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
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
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 .
check this https://www.dietburrp.com/indian-weight-loss-diet-plan-for-teenage-girls-teenager-weight-loss/
How much calories should a child of 10-15 years should take in a day
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
Mam isme maximum 15 day s mai kitna wait loss hoga
1 -2 kgs
Maam can u plzz tell some workout for stomach ….. Iam 13 years old….
check youtube , you ll get many videos .
I want print out of diet plan
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..
https://www.dietburrp.com/indian-weight-loss-diet-plan-for-teenage-girls-teenager-weight-loss/
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.
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 .
Hello Mam
Can we eat paneer in night time ? How abt Low fat cheese slices in evening snack ?
paneer yes, but limit the quantity to 50 gms . and cheese slices are not a very healthy options . its best to take a fruit
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.
do running and jogging and stair climbing .. best workout for thigh
We can’t afford this much food
just follow the tips mentioned , they are simple and eaasy
mam if we are vegetarian
mam can u please make a vegetarian version for 16 year old kids
use te vegetarian options na … i have mentioned both items.
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
Thank you so much for sharing this wonderful died plan for kids
My Pleasure 🙂 thank you for reaing at Dietburrp.
Very nice, informative and useful. Thanks.
my pleasure . please follow us on our social media platform
finally i found the best site to know the genuine information . thank you!
Thank you for your kind words .
wonderful information . thank you ..
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
Teenage girl weight loss- https://youtu.be/3GkEnZBphsI check this and follow.