CHILDREN DIET

Diet plan for children

According to the medical researches, published in the report of the World Organization of Public Health Services (WHO), today more than billion people, living in the countries with high economic indicators, suffer excess weight, and 30 % among them – children and teenagers. What leads to occurrence of superfluous mass of a body in so early age? It is necessary to understand that excess weight is mainly not aesthetic, but especially medical problem. Children with the raised mass of a body are more subject to cardiovascular diseases than their thin contemporaries.

Doctors and dietitians agree in opinion, that principal causes of excess weight at children are the inactive way of life and a wrong food. Today children are interested in sports much less, and active games with contemporaries prefer to computer society. Does not improve the situation and predilection of young generation foods like: chips, hamburgers and aerated water – products, certainly, tasty, but completely not useful and high-calorie. Therefore if child faces problem with excess weight, parents face the same problem about their kids – to help son (daughter) to get rid of unnecessary lbs, but to make it softly, not focusing attention to a problem. The combination of physical exercises (for example, exercises in the morning) with a special diet will be an optimum option from the developed situation.

Working out on diet for children – problem not from the lungs, after all, growing organism in no event it is impossible to deprive of a complex of vitamins and the trace substances containing in such products, as fish, meat, milk, fruit, vegetables, bakery products. The great value for the best mastering of nutrition has its correct distribution to separate receptions. It is necessary to consider as the best diet four-single food intake. The first (morning) breakfast should contain 25-30 % of all daily ration, lunch – 10-15 %, dinner – 40-45 % and a supper – 15-20 %. The products rich with proteins (meat, fish, eggs) and bean cultures use for breakfast and dinner preparation. For a supper perfectly will approach vegetable or oatmeal dishes.

Here an example of a diet for children with superfluous mass of a body.

Monday

• Breakfast: Omelet with carrots. Tea or fruit drink. Wholegrain toast.
• Lunch: Sandwich with cheese. Fruit drink made of dried fruits (dried apricots, raisin, prunes, pears)
• Dinner: soup with meat and potato (fast meat, chicken, turkey). Wholegrain toast.
• Supper: stewed vegetables (carrots, cabbage). Boiled potato. Apple fruit drink.

Tuesday

• Breakfast: porridge buckwheat with skim milk.
• Lunch: Cutlets made of beets on steam. Fruit drink from fresh apples or pears.
• Dinner: vegetarian soup (you may add some fast meat). Boiled potato with garnish from stewed vegetables. Wholegrain toast.
• Supper: Salad with fresh vegetables seasoned with mayonnaise (low-fat). Fruit drink.

Wednesday

• Breakfast: oatmeal cooked on water. Tea with milk.
• Lunch: sandwich with tomatoes. Apple baked.
• Dinner: stewed vegetables. Wholegrain toast. Fruit drink or carrot-apple juice.
• Supper: Vegetable marrows (stewed). Potato boiled. Apple juice.

Thursday

• Breakfast: omelet with apples. Dogrose broth
• Lunch: Potato fritters with sour cream.
• Dinner: Mashed potatoes with cutlets made of beets. Wholegrain toast. For a dessert – fresh fruit.
• Supper: porridge oat with raisins. Fruit drink.

Friday

• Breakfast: Fritters semolina with apples and raisin. Fruit drink from the frozen fruit or berries.
• Lunch: paste hepatic with bread. Fresh fruit.
• Dinner: soup from porridge with prunes. Wholegrain toast.
• Supper: potato boiled. Quenelles meat on steam. Broth with dogrose.

Saturday

• Breakfast: corn flakes with skim milk.
• Lunch: apples, stuffed cottage cheese and raisins.
• Dinner: cream soup with fish. Wholegrain toast. Dessert – fruit jelly.
• Supper: Porridge millet with a pumpkin.

Sunday

• Breakfast: puree from fresh fruits.
• Lunch: omelet with a potato. Fruit drink from dried fruits
• Dinner: soup vegetable. Coffee or tea with milk.
• Supper: potato stewed. Salad with vegetables seasoned with sour cream.

And some practical advice.

1. Dried fruits, especially raisins, are excellent replacement chocolate bars and to other sweets from which children typically gain excess weight.
2. Serving meals is better in the small portions so there was no temptation to eat too much.
3. Contrary to the taken roots stereotype, pasta not only does not promote excess weight occurrence, but also is improbably useful product for a children’s organism, because it contains rich stock of mineral substances (calcium, potassium, phosphorus, group vitamins B and РР) and difficult carbohydrates. Besides, in macaroni practically there are no Adepses. However, it is necessary to remember, that possess all properties set forth above of exclusively product from firm grades of wheat.