Food Tips
for child overweight
To avoid being overweight, it will balance the meal, but most spend their energy promoting physical activity, do not spend too much time sitting in front of the television for example.
Do not skip meals, it will be more hungry between meals and after meals.
Drink often
Avoid snacking between meals.
Try to let him eat slowly, chew all foods well.
The feeling of "full stomach", the thought sent to the brain says "I have eaten enough, my stomach is full" is a bit of time to arrive. It is better to eat slowly, enjoy the food.
If he is hungry between meals, give him a fruit (apple, pear, tangerine) or a dairy product (yogurt 0% lighter, a glass of milk 1 / 2 skimmed or skimmed - Once in the day over breakfast ).
He must eat everything to grow and form the skeleton, we must not fail to proteins, useful for developing muscles (dairy products) to make the bones of carbohydrates to spend, and a little fat (body fat); vitamin found in all foods.
The Proteins provide 4 calories per gram of protein
Carbohydrates (sugar, starches) provide 4 calories per gram of carbohydrate
Lipids provide 9 calories per gram of lipid. It consumed in excess are stored and promote weight gain.
MUST REDUCE THEIR CONTRIBUTION DAILY
You can add a little reduced-fat butter in vegetables and a little bread in the morning.
For the kitchen, it is best to cook fish in foil and grilled meat without adding fat. Avoid dishes with sauces too fat or reduce the amount of fat needed for cooking. Use of low-fat dressing or a drizzle of olive oil and a little lemon to salads and vegetables.
The proteins essential for health. The meat and contains eggs, dairy products (animal protein) starchy foods (vegetable protein). It must absorb enough, mixing animal and vegetable proteins.
Carbohydrates are of two types: sugars called "FAST" (sugar, honey, candy, sweet fruits like bananas or cherries, for example). These sugars are useful before an important effort, they are "burned" and used by the muscles
Sugars called slow are absorbed more slowly by the body and allow a steady supply of energy. He should eat is important to bring energy to the body. The carbohydrates are present in the bread (preferably full, or 5 grains. (Avoid cereals with sugar, honey and chocolate), pasta, rice, potatoes. Do not add too much too fat but consume carbohydrates.
Calcium.
He should eat at least 3 of 4 meals, morning milk, yogurt or cheese other meals.
The breakfast should be rich enough, represent at least 25% of calories for the day. It avoids the lack of energy by late morning.
Milk 1 / 2 skim 1 cup + Cereals. Prendre Take rather unsweetened cereal + a fruit or milk 1 / 2 skim or skim 1 cup + 2 or 3 slices of wholemeal bread with a little reduced-fat butter or jam sugar lean more fruit.
FISH, MEAT? 100 grams of meat or fish or 2 eggs. Les viandes maigres : rumsteck, Lean meats: Chicken, skinless chicken, white turkey, veal, rump steak, chopped steak to 5% fat, ham fat, horse meat.
Fatty meats: lamb, pork, lamb brains, rabbit, steak, beef tongue beef ribs.
Lean fish: Colin, cod, monkfish, seafood, whiting, skate, turbot fish fatter: salmon, trout, mackerel, sardines, herring and Féculents VEGETABLES: he must take starch at least once a dayIt is good to give green vegetables and starchy foods during the same meal. Légumes verts : Haricots verts, carottes, petits pois, courgettes, salsifis, tomates, épinards, fenouil, poivrons.Green vegetables: Green beans, carrots, peas, squash, salsify, tomatoes, spinach, fennel, peppers. We may add one or two teaspoonfuls of cream lightened, salt, spices. Starches: rice and pasta, potatoes (fries are too greasy), lentils, beans, corn, wheat Ebly, Crudités at will or soup with a lighter dressing or cheese sauce prepared with white 0% + + lemon herbs or spices or mustard.
Bread: 2 slices or 2 crackers
CHEESE: 1 part in one of two meals a yoghurt reduced to one meal or white cheese (0 or 20%). Une part = 30 g soit environ 1/8 camembert. A portion = 30 g or about 1 / 8 pie. Cheeses such as goats, lighter fresh cheese preparations provide less fat Cheese to cooked pasta (gouda, gruyere) are more calories.
DESSERT: Only if the child is still hungry as a fruit or applesauce without added sugar.
A fruit tart, or two scoops of sorbet once a week.
SNACK: Not too abundant Avoid chocolate bars or cereal rich in fats and sugars quick, 1 or 2 pieces of bread slices over a piece of cheese or kiri, a little butter or jam eased lean yogurt plus two biscuits, fruit.
BEVERAGES:
The coca or other sugary sodas, fruit juices in cans or bottles are prohibited. Coffee and tea are stimulants prefer water or milk (once daily in addition to the breakfast.) No milk with meals or too much water before eating, it can be an appetite suppressant except case of external heat, promote water consumption to avoid dehydration.
Foods to avoid for the moment fries, hamburgers or other sandwiches very fat and calorie sweets, chocolate bars, frozen preparations with pasta, such fond, quiche or pizza ravioli, ready meals trade. Family foods or fatty sauces.
