#asktheexpert
please suggest me diet for my obes daughter of 8 years of age with weight 45kg

Question

#asktheexpert 
please suggest me diet for my obes daughter of 8 years of age with weight 45kg

Accepted Answer

Your 8-year-old daughter weighs 45 kg, which is on the higher side for her age. A balanced diet with proper nutrition and portion control is essential to ensure healthy growth while managing weight.

🛑 First, Avoid These Foods

❌ Junk & Processed Foods – Chips, fries, sugary cereals, biscuits
❌ Sugary Drinks & Sweets – Soft drinks, packaged juices, candies
❌ Too Many Carbs – Limit white rice, maida-based foods, excess bread
❌ Late-Night Snacking – Avoid heavy meals before bedtime

✅ Healthy Diet Plan for an 8-Year-Old (Weight Management & Growth)

🕖 Morning (7:00 AM - 8:00 AM) – Warm Water & Detox
🥛 1 glass warm water (can add lemon or honey)
🍎 1 fruit (Apple/Guava/Papaya/Pear)

🕘 Breakfast (8:30 AM - 9:00 AM) – High Protein & Fiber
🥚 1 boiled egg / Paneer / Sprouts
🌮 1 Multigrain paratha with curd OR
🥣 Oats porridge with nuts OR
🥜 Peanut butter on whole wheat toast

🕛 Mid-Morning Snack (11:00 AM)
🥗 Handful of nuts & seeds (Almonds, walnuts, pumpkin seeds)
🥤 1 glass buttermilk / Coconut water

🕑 Lunch (1:00 PM - 2:00 PM) – Balanced & Nutritious
🍛 1 Roti / Brown Rice / Dalia
🥗 Sabzi (Green veggies like spinach, methi, bhindi)
🥄 1 small bowl dal / sprouts / paneer
🥄 Curd / Raita
🥭 A small piece of fruit

🕓 Evening Snack (4:30 PM - 5:00 PM)
🌽 Roasted Makhana / Poha / Upma
🍶 1 glass milk (without sugar)

🕖 Dinner (7:30 PM - 8:00 PM) – Light & Healthy
🥣 Vegetable Soup / Dal Soup / Chicken Soup
🥗 1 Small roti with sabzi OR Moong dal chilla
🥛 Warm milk (if hungry before bed)

⚡ Additional Tips for Weight Management & Growth

✔ Encourage More Outdoor Play – Running, cycling, swimming, skipping
✔ Avoid Overeating & Teach Portion Control
✔ Ensure 8-10 Hours of Sleep – Poor sleep affects weight
✔ Hydration is Key – At least 6-8 glasses of water daily

This diet will help in healthy weight management while ensuring proper growth. Let me know if you need a more customized plan!

#asktheexpert please suggest me diet for my obes daughter of 8 years of age with weight 45kg