Diet plan for 13 year old slightly Obese child
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| Childhood obesity treatment with diet |
Day 1:
Breakfast: Oatmeal with sliced banana and a glass of low-fat milk.
Mid-Morning Snack: Greek yogurt with a sprinkle of granola.
Lunch: Roti with grilled chicken or tofu, mixed vegetables, and a small serving of dal.
Afternoon Snack: Sliced cucumber and carrots with hummus.
Dinner: Baked fish with steamed broccoli and brown rice.
Day 2:
Breakfast: Whole-grain toast with peanut butter and sliced strawberries.
Mid-Morning Snack: A small handful of almonds and an apple.
Lunch: Quinoa salad with chickpeas, cucumber, and a lemon vinaigrette.
Afternoon Snack: A serving of mixed berries.
Dinner: Stir-fried tofu with colorful bell peppers and quinoa.
Day 3:
Breakfast: Scrambled eggs with spinach and a whole-grain toast.
Mid-Morning Snack: Cottage cheese with pineapple chunks.
Lunch: Brown rice with grilled lean meat or a plant-based protein, and steamed vegetables.
Afternoon Snack: A small bunch of grapes.
Dinner: Lentil soup with a side of salad and a small serving of brown rice.
Day 4:
Breakfast: Whole-grain cereal with low-fat milk and sliced kiwi.
Mid-Morning Snack: Sliced bell peppers with hummus.
Lunch: Roti with paneer (cottage cheese) and mixed vegetable curry.
Afternoon Snack: A small serving of watermelon.
Dinner: Grilled chicken or tofu with stir-fried broccoli and quinoa.
Day 5:
Breakfast: Smoothie with spinach, banana, and Greek yogurt.
Mid-Morning Snack: A serving of mixed nuts.
Lunch: Brown rice with lentils (dal), mixed vegetables, and a side of yogurt.
Afternoon Snack: Sliced cucumber with a squeeze of lemon.
Dinner: Baked fish with roasted Brussels sprouts and a small serving of brown rice.
Day 6:
Breakfast: Whole-grain pancakes with a topping of fresh berries.
Mid-Morning Snack: A small serving of papaya.
Lunch: Roti with grilled chicken or tofu, sautéed spinach, and a small serving of dal.
Afternoon Snack: Baby carrots with a yogurt dip.
Dinner: Stir-fried tofu with broccoli and quinoa.
Day 7:
Breakfast: Scrambled eggs with tomatoes and a whole-grain toast.
Mid-Morning Snack: A small handful of walnuts and an orange.
Lunch: Brown rice with grilled lean meat or plant-based protein, mixed vegetables, and a side of yogurt.
Afternoon Snack: Sliced apples with a sprinkle of cinnamon.
Dinner: Lentil soup with a side of salad and a small serving of brown rice.
Remember to adapt portion sizes according to her appetite and activity level. Also, encourage drinking plenty of water throughout the day and monitor her progress. It's advisable to consult with a healthcare professional or registered dietitian for any specific dietary restrictions or modifications.