What Are Low Calorie Diets for Children?

Childhood obesity has been a growing concern since the onslaught of electronic entertainment and the more sedentary lifestyles of children. At the same time, children should not be subject to the same kinds of restrictive diets that adults use because they are still developing important glands and body functions. Diets too low in fat or carbohydrates can seriously affect children's health.

Portion Control

Studies by the Pediatric Academic Societies have shown that reducing the amount of calories that children eat by even 100 calories per day can drastically improve their overall health and aid in weight loss. Portion control is one of the best ways for children to diet. Meals should continue to be well balanced, just a little smaller than usual. Children can leave off half the bread in a sandwich, an extra cup of mashed potatoes or the ice cream off the cake to easily eliminate an extra 100 calories.

Sweeteners

Low calorie sweeteners have been proven safe in limited amounts for children to help reduce overall caloric intake, according to the Pediatric Academic Societies. Artificial sweeteners such as aspartame and sucrose can help children reduce their calorie intake while satisfying their sweet tooth. Other low calorie sweets that can stave off cravings for high-calorie goodies include fresh fruit such as strawberries and grapes or dried fruit like cranberries and raisins.

Substitutes

Low-fat, low calories substitutes are available that do not keep important nutrients out of a child's diet. Rather than eliminating food like milk, cheese, pasta and bacon, the National Institutes of Health recommends slightly changing menus to utilize healthier alternatives such as skim milk, fat-free cheese, rice and Canadian bacon. When children are dieting, they need not feel deprived or punished by not being allowed to eat desserts. Substitute pound cake with angel food cake, ice cream with sorbet and chocolate chip cookies with fig bars.

Breakfast

A well-rounded breakfast is an important part of maintaining a low-calorie diet for children, report experts at the Mayo Clinic. A healthy breakfast raises blood glucose levels, providing the necessary energy children need to get through the day while preventing sugar cravings and slumps. An appropriate breakfast for children on a low-calorie diet include 6 or 8 oz. of 100 percent fruit juice or a piece of fruit, one-half whole grain bagel or 1 cup of cereal, 6 or 8 oz. of skim milk or low-fat yogurt or cheese and one serving of protein. Good sources of protein for breakfast include turkey or soy sausage, eggs, peanut butter or smoked salmon.

Eating Out

The American Academy of Pediatrics say that eating out, whether inside restaurants or with take-out food, can be huge source of extra calories in children's diets. Grandparents, caregivers and daycare providers also can be adding extra calories to a child's diet when the parents are not overseeing the food intake. Parents should monitor the habits of children who eat out often to discover any sources of excess calorie intake and providing hosts with guidelines. In addition, parents can exert control over the ordering habits of children in fast food and other restaurants, helping children to choose healthier alternatives, such as salads and fruit.

Resources

• American Academy of Pediatrics