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

A. 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!