Children and teens are facing major obesity problems due to junk they eat,
Here is what you can do as a parent
1.Provide plenty of vegetables, fruits, and whole-grain products.( avoid mango if the child is in 95 pecentiile of weight )
serve only one cup of fruit at a time.( get cup measurement dish from market)
2.Include low-fat or non-fat milk or dairy products.
Choose lean meats, poultry, fish, lentils, and beans for protein( If you are vegetarian family so instead of meats you get tofu even instead of paneer)
3.reasonably-sized portions( try using small plates for serving )
Encourage your family to drink lots of water.
4.Limit /totally avoid-sweetened beverages.
5.Limit consumption of sugar and saturated fat(ghee)
6.NO PARANTHAS, serve lots of cucumbers and fatfree dahi with meals,
7.Get her to enroll in a dance class at least 3 times a week.which is fun and good way to burn calories,or can do rope skipping at home atleast for 20 minutes with 5- 6 breaks.
8.Atleast 10-12 hours of restful sleep.
9.Water water water my cheapest source of weight reduction.
SNACKS: please refrain from dal bhujiyas and other snacks which are fried and or are sweet.
A medium-size apple
A medium-size banana
1 cup blueberries
1 cup grapes
1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus ( can make it with grinding boiled kabuli chana and add garlic and spices)
Get a cup measure from market.