Weight Loss for Kids: Elimination Diet Week Three
Now that you’ve firmly established your plan with your child, it’s time to increase protein, fruits, and vegetables. Here are some ways to sneak healthier nutrition for children into your family’s diet during Week Three.
- Serve high-protein cereals, such as Kashi, instead of sugary kids’ cereals. Your kids won’t miss them.
- Serve eggs for breakfast. Make them ahead of time and microwave them in the morning.
- Substitute protein bars for cookies and other snacks. There are many delicious varieties available. Try to aim for at least 8 grams of protein per bar.
- Add low-fat milk, yogurt, and low-fat cheese. Remember the importance of calcium in nutrition for kids during children’s growing years.
Substitute water for juice. Despite its reputation as a more nutritious alternative to soda, it really isn’t. It provides little nutrition and it contains plenty of calories. (For example, a 12-ounce glass of apple juice contains 200 calories and is mostly sugar.)
- Add sliced bananas, berries, or raisins to cereal or oatmeal.
- Include fruit in your pancake batter.
- Top waffles with fruit.
- Blend fruit, yogurt, and a little bit of juice into a creamy shake
- Add fresh fruit to every meal.
- Place a bowl of fruit on the table where the children walk by so they are more likely to grab a piece.
- Fruit makes a great dessert and it is naturally sweet!
- Pack sandwiches with lettuce and tomato.
- Add sliced veggies to pizza.
- Start the meal with a salad.
- Allow only vegetables in the car for snacks. Bring pre-cut baggies of carrots and celery.
- Sneak vegetables into dishes like stews and soups.
A Note on Veggies
If your kids balk, don’t give up. Continue offering veggies while sneaking them into other foods like pasta sauces and Turkey meatloaf. Veggies are one of the most healthy foods for children. Offer plenty of fresh vegetable snacks and they’ll slowly come around. It may take more than ten tries before a child accepts a new food.