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Diet for weight loss

My daughter is 12years old and she is a swimmer. She is a bit overweight and embarrassed to participate in any school activities. Could you please give me a diet plan for her.
(April 2, 2008)

Weight Loss Nutrition 

Swimming is a good exercise in itself to lose weight, but along with that you also need to monitor her diet to maintain an ideal body weight and escape the embarrassments. This is a age when your daughter is in the growing stage, so it would not be wise to restrict her calories to a lower side. Focus should be more on a nutritional balanced diet instead of only ‘Diet'. Keep in mind the following points for the same -

  • Breakfast is considered the brain food for growing children so see to it that she never skips her breakfast. To ensure a balanced breakfast include whole cereals or oats, few nuts, with a cup of skimmed milk and fruits in her morning meals.

    If she can not have all these together then fruit can be preferably given after 2 hours of breakfast.
  • For better brain development omega-3 fatty acid present in flaxseeds and fatty fish like mackerels, tuna, and sardines is considered very healthy for the brain development of a child. But remember to restrict the consumption of fats, junk foods, wafers/chips, oily foods, colas and chocolates at bay.
  • Whenever your child feels hungry keep healthy snacks or fresh fruits ready before she indulges herself in other wrong eating habits.
  • Little education about basis of good nutrition at his age will make her an aware and health conscious individual. 
Submitted by S M on April 2, 2008 at 07:16


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