1. Have three meals a day, and ensure that the food for each meal is reasonable, including five categories of food: grains, vegetables, fruits, meat and milk.
2. Control the calorie intake of food, limit foods and drinks with high fat, high sugar, high salt and high calorie, and avoid eating snacks and fried foods.
3. Increase the intake of vegetables and fruits, supplement enough fiber and vitamins, promote intestinal peristalsis and metabolism, and have the effects of satiety and weight loss.
4. Appropriate intake of protein, including lean meat, eggs and bean products. Maintain normal muscle tissue and metabolic function.
5. Pay attention to the diversity of diet, increase different kinds, colors and tastes of food, and make the nutrition more comprehensive and balanced.
The following are recipes for children to lose weight for a week, for reference only:
Monday:
Breakfast: oatmeal, steamed eggs and milk.
Lunch: Steamed cod, vegetable salad and rice.
Dinner: tomato and egg soup, steamed egg yolk lean meat, tofu.
Tuesday:
Breakfast: whole wheat toast, jam, boiled eggs, milk.
Lunch: steamed bass, green salad and rice.
Dinner: seaweed soup, roasted chicken legs, fried rice with vegetables.
Wednesday:
Breakfast: porridge, boiled eggs and milk.
Lunch: Emerald Shrimp, Leek jiaozi, Fried Meat.
Dinner: grapefruit juice, steamed chicken breast, fried broccoli.
Thursday:
Breakfast: milk oatmeal, boiled eggs and whole wheat toast.
Lunch: braised pigeon, fish-flavored eggplant and rice.
Dinner: tomato and egg soup, braised pork and fried bean sprouts.
Friday:
Breakfast: fruit salad, cake, milk.
Lunch: seafood porridge, stir-fry, beef jerky fried powder.
Dinner: Steamed egg patties, boiled chicken and vegetable salad.
Saturday:
Breakfast: whole wheat bread, strawberry jam, egg roll, milk.
Lunch: red cabbage head crucian carp soup, stir-fry and rice.
Dinner: soybean milk juice, sauced duck, fried rice noodles.
Sunday:
Breakfast: children's sandwiches, milk
Lunch: bibimbap, meat pie, fried garlic sprouts.
Dinner: papaya and mung bean soup, squid rings with salt and pepper, burnt corn.
Losing weight is not a short-term thing. You must be patient and let your children develop healthy eating habits. At the same time, we should cooperate with sports and psychological counseling, such as walking more, doing housework, swimming, etc. every day to maintain a happy mood and lose weight better.