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Best obesity weight loss program for teenage children with meal plan
from: BobbyMeal Plan for obesity weight loss program for teenagers age between 13 - 16 years
They are now at an age when they have more food choice. Junk food is unavoidable and these must really only be very occasional treats.
Portion sizes may need to be varied between sexes, as boys generally require more than girls, and if into sports or heavy physical activities, then they'll need to eat more.
A good calcium intake is especially important in teenage girls through to the age of about 30 years. Also remember to include sources of essential fats; high protein foods and slow released carb sources.
Breakfast
High fibre cereal + skimmed milk (preferably no additional sugar although a very light sprinkling would be acceptable), 2-3 slices multigrain bread (toasted) + peanut butter/ cheese spread, 200ml fresh fruit juice
Mid-morning
1 lassi, 1 sandwich with veggies
Lunch
3 vegetable parathas with dahi, Chopped carrot and cucumber sticks, Fruit and custard OR Chicken Sandwiches, tomato and broccoli salad and fruit salad with custard.
Mid-evening
Whole wheat home-made pizza with veggies and cheese OR Spaghetti and cheese OR Whole wheat noodles with veggies OR Home made whole wheat soy burger OR baked tortilla chips and cheese sauce plus fresh fruit milkshake made with skimmed milk/ soy milk.
Evening
Soup with breadsticks
Dinner
Typical family meal e.g.: 100-120g chicken breast / lean meat / white fish/ paneer/ dahi, 3-4 tbsp cooked rice or 60g cooked pasta or 2 phulkas, 1 katori dal OR pulses, Cooked veg-green leafy vegetables at least twice a week, Salad
Bedtime
Milk with 4 dates and 4 almonds
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