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, sugar, salt and calories, 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 functions of satiety and weight loss.
4. Appropriate intake of protein, including lean meat, eggs and bean products. To 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, milk.
Lunch: Emerald Shrimp, Leek jiaozi and Small Fried Meat.
Dinner: grapefruit juice, steamed chicken breast, stir-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-fried vegetables, 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-fried vegetables 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, and burnt corn.
Losing weight is not a short-term thing, so we must be patient and let children develop healthy eating and living habits. At the same time, it is necessary to cooperate with sports and psychological counseling, such as walking more, doing housework and swimming every day, in order to keep a happy mood and lose weight better.