Less exercise, more food and unreasonable diet are three important factors of obesity. Therefore, in addition to ensuring the necessary amount of exercise, a very important step in childhood weight loss is to control diet! This paper provides 20 sets of diet recipes for obese children of different ages. Those > 14 years old sets, adults can also refer to them!

The premise of making a diet for obese children is to ensure the normal growth and development of children. Therefore, the daily calorie requirement of children during weight loss can refer to the following standards: 14 years old 1500 ~ 1600 calories. For diet, children should not use it for a long time, and should change to a normal diet after their weight is close to normal, so as not to affect their growth and development.

The research shows that the diet with low calorie, low sugar and low fat has a good effect on losing weight, and the ratio of three nutrients can be controlled at: sugar: protein: fat = 45: 35: 20. See table 1 for the dietary available and free food for children.

Protein is an essential nutrient for children's normal growth and development, so it must be sufficient. Fat should be strictly restricted to avoid the intake of lard, fat, fried and fried food. To satisfy children's appetite as much as possible, you can choose foods with large volume and low calories, and coarse grains are better, such as coarse rice flour, corn, vegetables, fruits and other foods with more cellulose.

Long-term consumption of foods with high glycemic index can significantly increase postprandial blood sugar, induce the release of hormones related to hunger, lead to overeating, and produce central obesity, which is related to cardiovascular diseases and type 2 diabetes. Therefore, the treatment of childhood obesity should not only limit the intake of fat, especially saturated fatty acids, but also limit the intake of high glycemic index foods such as sucrose, glucose, fructose and maltose, such as bread.

Establishing good eating habits is very important for children to lose weight. Children must be helped to establish healthy living habits, make a weight loss plan, encourage children to eat regularly and quantitatively, try not to eat snacks or eat less, and avoid eating while watching TV. Chew slowly, don't gobble, because chewing slowly is easy to produce satiety and is helpful for diet control. Appropriate changes in family cooking habits, because the oil content of food will increase obviously after frying, and the heat of 1g oil is twice that of the same amount of sugar and protein, so it is advisable to use steaming, boiling and stewing instead of frying.

Different calorie recipes selected by different age groups during weight loss (from Obesity and Metabolic Syndrome in Children, edited by Liang Li and Fu Junfen, People's Health Publishing House, 20 12 1 1, with the main content provided by Professor Luo).

(1) Dietary reference recipes for obese children 1 (total calories 800kcal, suitable for 5-6 years old)

1. Reference recipes 1 set

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 piece of spiced dry rice with a little pickles.

2) 9 am: 1 knife (50g)

3) Lunch: 25g of rice, 60g of steamed hairtail, 200g of lettuce, 50g of tomato soup, 2g of refined salt and 5g of edible oil.

4) 3 pm: 1 apple (100g)

5) Dinner: 25g of rice, dried bean curd with shredded green pepper (50g of green pepper, 25g of shredded pork, dried bean curd 1 piece), 200g of green vegetables, laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 5g of edible oil.

2.2 sets of reference formula

1) Breakfast: 1 Small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 1 piece of fermented bean curd, 1 egg.

2)9AM: 1 small flower roll (50g)

3) Lunch: 25g of rice, 50g of chicken slices in tomato sauce, 200g of cucumber, 2g of refined salt and 5g of edible oil.

4)3PM: citrus 1.

5) Dinner: 25g of rice, 50g of Luo Songtang (beef, 50g of cabbage 150g, 30g of onion and 50g of potato), 2g of refined salt and 5g of edible oil.

3.3 sets of reference formula

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 eggs and a little pickles.

2) 9: 00 a.m: salted bread 1 slice (35g)

3) Lunch: 35g noodles, shredded eel and green pepper water bamboo (50g shredded eel, 30g green pepper and 200g water bamboo), 2g refined salt and 5g edible oil.

4)3PM: 1 kiwifruit.

5) Dinner: 25g of rice, dried shredded celery (200g of celery, dried fragrant 1 piece, 25g of shredded pork), chickpea soup (50g of sauerkraut), 2g of refined salt and 5g of edible oil.

4.4 sets of reference formula

1) Breakfast: 1 piece of miscellaneous grains bread (35g), 1 bowl of steamed egg soup (1 egg).

2) 9: 00 a.m.: Salted biscuits 25g

3) Lunch: 25g of rice, 25g of shrimp bean curd soup (shrimp, bean curd 150g), 200g of cabbage and tomato fried with fungus (cabbage, 50g of tomato, a little fungus), 2g of refined salt and 5g of edible oil.

4) 3 pm: Strawberry (100g)

5) Dinner: 25g of rice, 50g of salted beef, 200g of cold spinach, 50g of tomato soup, 2g of refined salt and 5g of edible oil.

5.5 sets of reference formula

1) breakfast: 1 small bowl of miscellaneous grains porridge (rice, corn residue or millet 25g), 1 eggs and a little pickles.

9 am: 1 slice of salted bread (35g)

2) Lunch: 25g of rice, scrambled eggs with leeks (200g of leeks, eggs 1), tomato and tofu soup (50g of tomatoes, tofu 100g), 2g of refined salt and 5g of cooking oil.

3)3PM: 1 orange.

4) Dinner: 25g of rice, 75g of steamed pomfret, mixed bamboo shoots (lettuce 100g, bamboo shoots 100g), wax gourd soup (50g of wax gourd), 2g of refined salt and 5g of edible oil.

(2) Diet reference recipe 2 for obese children (total calories 1000kcal, suitable for 7-9 years old)

1. Reference recipes 1 set

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 piece of knife (50g), 1 piece of pickled dried fruit and a little pickled melon.

2) 9 am: 1 apple (100g)

3) Lunch: 50g of rice, dried bean curd with shredded green peppers (50g of green peppers, 35g of shredded pork, dried bean curd 1 block), green vegetables 150g, appropriate amount of winter melon soup, 2g of refined salt and 5g of edible oil.

4) 3 pm: skim milk 150~200ml.

5) Dinner: 50g of rice, steamed eggs with shrimps (35g of shrimps, 1 egg), 200g of lettuce, appropriate amount of winter melon soup (wax gourd), 2g of refined salt and 5g of edible oil.

2.2 sets of reference formula

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 slice of salted bread (35g), 1 slice of salted dry food and a little pickles.

2)9AM: 1 kiwifruit.

3) Lunch: 50g of rice, shredded eel, green pepper bean sprouts (50g of shredded eel, 30g of green pepper, bean sprouts 150g), tomato and egg soup (50g of tomato and 20g of egg), 2g of refined salt and 5g of edible oil.

4) 3 pm: skim milk 150~200ml.

5) Dinner: 50g of rice, 50g of chicken slices with tomato sauce and broccoli (chicken slices and broccoli 150g), 50g of sauerkraut and egg soup (20g of sauerkraut and eggs), 2g of refined salt and 5g of edible oil.

3.3 sets of reference formula

1) Breakfast: 1 small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 1 small flower roll (50g), 1 piece of fermented bean curd, 1 egg.

2) 9 am: Citrus 1

3) Lunch: 50g of rice, shredded celery (35g of shredded pork, dried bean curd 1 piece, 200g of celery), laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 5g of edible oil.

4) 3 pm: skim milk 150~200ml.

5) Dinner: 50g of rice, 2 strips of steamed hairtail (80g), 200g of green vegetables, seaweed and shrimp skin soup (a little seaweed and shrimp skin), 2g of refined salt and 5g of edible oil.

4.4 sets of reference formula

1) Breakfast: 2 pieces of miscellaneous grain bread (70g), steamed egg soup 1 bowl (1 egg).

2) 9 am: strawberry (100g)

3) Lunch: double mushroom gluten noodles (noodles 75g, mushrooms 50g, mushrooms 50g, a little gluten), mixed cucumber 200g, refined salt 2g, edible oil 5g.

4) 3 pm: skim milk 150~200ml.

5) Dinner: 50g of rice, steamed pomfret 100g, 200g of vegetable and tomato bean curd soup (50g of tomato and tofu 100g), 2g of refined salt and 5g of edible oil.

5.5 sets of reference formula

1) breakfast: 1 small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 25g of salty biscuits, eggs 1, and a little pickles.

2)9AM: 1 orange.

3) Lunch: 50g of rice, shredded pork and shepherd's purse and tofu soup (shredded pork 35g, shepherd's purse 100g, tofu 100g), mixed bean sprouts 100g, refined salt 2g and edible oil 5g.

4) 3 pm: skim milk 150~200ml.

5) Dinner: 50g of rice, 65g of corned beef, assorted double bamboo shoots (lettuce 100g, bamboo shoots 100g), tomato soup (50g of tomato), 2g of refined salt and 5g of edible oil.

(3) Diet reference recipe 3 for obese children (total calories 1200kcal, suitable for age 10 ~ 14)

1. Reference recipes 1 set

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 piece of knife (50g), 1 piece of pickled dried fruit and a little pickled melon.

2) 9 am: 1 apple (100g)

3) Lunch: 60g of rice, dried bean curd with shredded green pepper (50g of green pepper, 50g of shredded pork, dried bean curd 1 block), vegetables 150g, appropriate amount of winter melon soup, 2g of refined salt and 5g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: 60g of rice, 50g of steamed eggs with shrimps (1 egg), 200g of lettuce, appropriate amount of winter melon soup (wax gourd), 2g of refined salt and 5g of edible oil.

2.2 sets of reference formula

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 slice of salted bread (35g), 1 slice of salted dry food and a little pickles.

2)9AM: 1 kiwifruit.

3) Lunch: 60g of rice, 70g of shredded eel and green pepper bean sprouts (70g of shredded eel, 30g of green pepper, bean sprouts 150g), tomato and egg soup (50g of tomatoes and 20g of eggs), 2g of refined salt and 5g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: 60g of rice, 70g of chicken slices with tomato sauce and broccoli (chicken slices and broccoli 150g), chicken, cabbage and egg soup (50g of cabbage and 20g of eggs), 2g of refined salt and 5g of edible oil.

3.3 sets of reference formula

1) Breakfast: 1 small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 1 small flower roll (50g), 1 piece of fermented bean curd, 1 egg.

2) 9 am: Citrus 1

3) Lunch: 60g of rice, shredded celery (50g of shredded pork, dried bean curd 1 piece, 200g of celery), laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 5g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: 60g of rice, 2 strips of steamed hairtail (100g), 200g of green vegetables, laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 5g of edible oil.

4.4 sets of reference formula

1) Breakfast: 2 pieces of miscellaneous grain bread (70g), steamed egg soup 1 bowl (1 egg).

2) 9 am: strawberry (100g)

3) Lunch: double mushroom gluten noodles (noodles 85g, mushrooms 50g, mushrooms 50g, a little gluten), mixed cucumber 200g, refined salt 2g, edible oil 5g.

4) 3 pm: 200ml skim milk.

5) Dinner: 60g of rice, steamed pomfret 100g, 200g of vegetable and tomato bean curd soup (50g of tomato and 0/00g of bean curd 100g), 2g of refined salt and 5g of edible oil.

5.5 sets of reference formula

1) breakfast: 1 small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 25g of salty biscuits, eggs 1, and a little pickles.

2)9AM: 1 orange.

3) Lunch: 60g of rice, 50g of shredded pork, shepherd's purse 100g, tofu 150g, bean sprouts 150g, 2g of salt and 5g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: 60g of rice, 80g of corned beef, mixed bamboo shoots (lettuce 100g, bamboo shoots 100g), tomato soup (50g of tomato), 2g of refined salt and 5g of edible oil.

(4) Diet reference recipe 4 for obese children (total calories 1500 ~ 1600 calories, suitable for age > 14)

1. Reference recipes 1 set

1) Breakfast: 1 small bowl of rice porridge (25g of rice), 1 roll 80g, 1 eggs, a little pickles.

9: 00 am: Apple 1 only 100g

2) Lunch: 75g of rice, 75g of salted shrimp, dried celery (200g of celery and 50g of dried bean curd), winter melon soup (appropriate amount of winter melon), 2g of refined salt and 9g of edible oil.

3) 3 pm: 200ml skim milk.

4) Dinner: 75g of rice, Luo Songtang (beef 100g, Chinese cabbage 200g, a little onion and potato), 2g of refined salt, 9g of cooking oil, one tablespoon.

2.2 sets of reference formula

1) Breakfast: 1 Small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 1 sliced knife (75g), 1 slice of marinated dried bean curd with a little pickles.

2)9AM: 1 kiwifruit.

3) Lunch: 75g of rice, 2 strips of steamed hairtail (80g), shredded garlic (100g of garlic, 30g of shredded pork), tomato cabbage soup (50g of cabbage and 50g of tomato), 2g of refined salt and 9g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: 75g of rice, shredded eel and green pepper bean sprouts (70g of shredded eel, 30g of green pepper and 200g of bean sprouts), tomato and tofu soup (50g of tomato and tofu 150g), 2g of refined salt and 9g of edible oil.

3.3 sets of reference formula

1) Breakfast: rice porridge 1 small bowl (25g of rice), meat steamed bread (50g of flour and 50g of meat), eggs 1, and a little fermented bean curd.

2) 9 am: Citrus 1

3) Lunch: 75g of rice, 75g of braised herring, stir-fried auricularia with cabbage (200g of cabbage, a little auricularia), laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 9g of edible oil.

4) 3 pm: 200ml skim milk.

5) Dinner: noodles 100g, pork liver with green pepper (50g of green pepper and 75g of pork liver), 200g of mixed cucumber, 2g of refined salt and 9g of edible oil.

4.4 sets of reference formula

1) Breakfast: 1 small bowl of miscellaneous grains porridge (25g of rice, corn residue or millet each), 80g of flower rolls, eggs 1, and a little pickles.

2) 9 am: strawberry (100g)

3) Lunch: 75g of rice, 75g of chicken slices with tomato sauce, 200g of fried leek and tomato bean curd soup (50g of tomato, tofu 150g), 2g of refined salt and 9g of edible oil.

4) 3 pm: 20 grams of biscuits

5) Dinner: 75g of rice, fried fish slices 100g, mixed bamboo shoots (lettuce 100g, bamboo shoots 100g), spinach and egg soup (50g of spinach and 20g of eggs), 2g of refined salt and 9g of edible oil.

5.5 sets of reference formula

1) breakfast: oatmeal 25g, soybean milk 200g, steamed egg soup (1 egg), and salted bread 70g.

2) 9 am: 20 grams of biscuits

3) Lunch: 75g of rice, stewed beef with radish (beef 100g, radish 200g), laver and shrimp skin soup (a little laver and shrimp skin), 2g of refined salt and 9g of edible oil.

4)3PM: 1 orange.

5) Dinner: 75g of rice, 70g of shrimp tofu (shrimp, tofu 150g), 200g of mixed cucumber, 50g of cabbage soup, 2g of refined salt and 9g of edible oil.

(Note: For the sake of safety, a low-calorie diet can only be used for a short time. If the patient is hungry, vegetables can be added appropriately. )

Table 3 Table of main nutritional components of common foods (content per100g)

Children who have the conditions and perseverance can keep a detailed diary of their own lives, especially the record of their diet, such as the reason for eating, the degree of hunger before eating, the amount of food, the type of food, the time and place of eating, the feeling of ending eating, the arrangement of three meals a day and the situation of eating snacks, and whether they have the habit of eating under special circumstances, such as fatigue; At the same time, we should also record the situation and time of exercise and the reasons why we can't exercise; Regular analysis of life diaries to find out experiences and shortcomings will play a very good role in losing weight.

Dietary treatment of childhood obesity can't be achieved overnight, and it needs the long-term efforts of children, parents, families and even schools. Only by truly recognizing the harm of obesity and the importance of dietotherapy and mastering the principles and methods of obesity dietotherapy can we control children's obesity safely and effectively, avoid the occurrence of obesity complications and fundamentally improve the quality of life of obese children.