Kids eating behavior
About one in every five children in the USA is overweight or obese. We all know about the dangers of being overweight. But how do you help kids who weigh too much? Exactly how much should kids be eating?
First of all. Do NOT put your kid on a diet unless it is prescribed by a professional. In general diets are not the answer to obesity. They will not change kids eating behavior in the long run. In fact, eating too little can be just as harmful as overeating because it messes up your child’s natural instinct that tells him when he’s hungry. When your kid is on a diet the body slows down its metabolism making weight loss even harder.
Going on a diet or overeating are both abnormal ways of dealing with food. Instead, you want your child to maintain a normal eating pattern. This simply means that he does not eat too little or too much according to his age. Over time the weight will return to normal. Children who are overweight generally do not have to lose weight, because they are still growing. They simply have to maintain their weight until it is age appropriate.
Choosing a normal eating pattern is not a quick fix. It will take a lot of time for kids who are obese to attain their appropriate weight. But it does teach your child about having a normal relationship with food. And that is something he’s going to need for the rest of his life. Accepting the fact that there is no quick way to solve obesity is very helpful.
Maintaining a normal eating pattern is something the entire family should do. No one is singled out if the whole family leads by example. It is also a lot easier to maintain a normal eating pattern if everyone does it. And if your child is structurally eating the right amounts of healthy food, having a treat every now and then isn’t such a problem.
Kids eating behavior can also be improved by choosing healthy foods. That doesn’t mean a child may never have unhealthy food ever again. It just means that your kid is structurally eating the right kinds of food. Finally, exercise is an important part of attaining a normal weight. Again, this shouldn’t be a strict regime. Just incorporate fun exercises (like soccer) into your kids daily routine.
So here are the amounts of food that constitute a normal eating pattern.
1 -3 years old
Vegetables: 50-100 grams
Fruit: 150 grams
Bread: 70 -105 grams
Potatoes or rice: 50 – 100 grams
Milk(products): 300 ml
Cheese: 10 grams
Meat: 60 grams
Butter: 10-15 grams
Drinks: ¾ liter
4-8 years old
Vegetables: 100-150 grams
Fruit: 150 grams
Bread: 105-140 grams
Potatoes or rice: 100-150 grams
Milk(products): 400 ml
Cheese: 10 grams
Meat: 60-80 grams
Butter: 15-20 grams
Drinks: 1 liter
9-13 years old
Vegetables: 150-200 grams
Fruit: 200 grams
Bread: 140-175 grams
Potatoes or rice: 150-200 grams
Milk(products): 600 ml
Cheese: 20 grams
Meat: 80-100 grams
Butter: 20-25 grams
Drinks: 1-1½ liter
14-18 years old
Vegetables: 200 grams
Fruit: 200 grams
Bread: 210-245 grams
Potatoes or rice: 200-250 grams
Milk(products): 600 ml
Cheese: 20 grams
Meat: 100-125 grams
Butter: 30-35 grams
Drinks: 1-1½ liter
