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Sample Diet Ideas to Help Kids Slim Down

Here is a sample diet that is relative low in fat but high in protein and fiber.

BREAKFAST

  • High fiber Toast and jam (or peanut butter or heart friendly spread)
  • Oatmeal or other high fiber cereal
  • Fruit or tomato with cottage cheese and toast
  • Toast and egg
  • Small amount of Orange juice is OK. Tea or small amount of coffee

LUNCH

  • Sandwich with lettuce, tomato and protein (turkey, roast beef, ham, etc.)
  • Have about 2 slices of meat. No cheese unless it is the protein source.
  • Have celery, carrot or sliced pepper sticks while eating the sandwich.
  • Have an orange, apple or other fruit.
  • Drink water or seltzer.

AFTERSCHOOL

  • Have an apple or other fruit.
  • Have a candy bar or another snack that’s about 250 calories
  • Have two or three small cookies, a piece of cake, an ice cream cone.
  • Other snack suggestions: raisin bread toast or an English muffin. If still hungry, have some fruit or celery/carrot sticks.
  • Drink water, low fat milk, seltzer or light tea with the snack.
  • Try to keep the “treat” calories around 250-350 calories.

DINNER

  • Meat, chicken, or fish, about the portion size used in French restaurants.
  • Salad and a vegetable, plus some orange, apple or pear slices.
  • When having pasta, sprinkle with parmesean cheese. When having pasta, have it with broccoli, green beans or other “high fiber” vegetable.
  • Serve apple or other fruit slices with dinner.
  • Allow seconds on vegetables and salad.
  • Drink water or seltzer with the meal.

INCREASE EXERCISE throughout the day

Try to exercise a couple of times a day (walking to and back from school and using the stairs instead of elevator. Do some short, brief “exercise” in the evening while doing homework, such as a few pushups, sit ups or fast dancing. This will help ‘burn’ the afternoon carbohydrates.