Healthy Food swaps for Kids, Teenagers. Remedy for Overweight Children, Kids

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Food Substitute
 

Healthy Food Swaps: Control Obesity

If you look at the fat, sugar, and energy contents of the foods your children eat, you will know why your children are overweight. You can always train your children to eat healthy. When your children are young, they depend on you for guidance for foods. You can stop them becoming overweight.

Your child observe you and follow you and that becomes his habit. If your child is overweight, it is you who are responsible. You should

  • atleast 3 meals a day.

  • eat fresh fruits and vegetables every day.

  • drink plain water when thirsty, and do not drink soda, coke, etc.

  • eat takeaways and junk foods once a while.

Food Swaps For Junk Foods/Fastfoods

The following table gives a few healthy swaps for junkfoods. Swap these junkfoods with healthy foods. These smart swap foods are not only for your kids and teenagers, but also for your whole family.

Also read these topics:
swap healthy foods for junk foods.
Read also Support for overweight/obese children.


    Food Item

    Swap With

Cake
Typical value for 1 slice
Energy: 940kJ
Fat: 11g

Custard
Typical values for low fat
Energy: 400kJ
Fat: 1g

Donuts
Typical value
Energy: 1500kJ
Fat: 15g
Virtually no vitamins

Cereal + Milk
Typical values for low fat
Energy: 500kJ
Fat: nil
Loaded with vitamins and fiber.

Chicken Nuggests
Typical value for 6
Energy: 1275kJ
Fat: 18g

Hamburgers
Typical values
Energy: 1000kJ
Fat: 8g
Iron, Fibers, Vitamins

Apple Pie
Typical value
Energy: 1800kJ
Fat: 10g

Fruit Jelly
Typical values
Energy: 550kJ
Fat: 4g

Chocolate Bar
Typical value 60g bar
Energy: 1100 kJ
Fat: 13g

Muesli Bar
Typical values
Energy: 500kJ
Fat: 3g

Soft Drink
Typical value
Sugar: more than 10 teaspoons
Mostly refined
carbohydrates.

Cocoa
Give with milk or water, Add 1-2 teaspoons of sugar.

Potato Chips
Typical value 25g bar
Energy: 650kJ
Fat: 10g

Popcorn
Typical values for 25g
Energy: 150kJ
Fat: 2g

Hot Chips
Typical value medium
Energy: 1400kJ
Fat: 20g
Loaded with saturated fat and salt.

Corn Cob
Typical values for 25g
Energy: 250kJ
Fat: nil

Pizza
Typical value 2 slices
Energy: 2250kJ
Fat: 20g
Loaded with saturated fat and salt.

Nachos
with low fat cheese
Typical values
Energy: 1500kJ
Fat: 12g

Cheese & Becon Rolls
Typical value 2 slices
Energy: 1150kJ
Fat: 10g
Loaded with saturated fat and salt.

Toast with Peanut Butter
Typical values 2 slices
Energy: 900kJ
Fat: 5g

Flavored Milk
Typically 500ml contains same amount of energy as a Big Mac and fat same as a chocolate bar.

Milk with Milo
Save 650kJ and 15g fat.


Also Read These Weight Loss Topics

Weight loss with natural foods.

  

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Overweight dhildren, kids, teenagers : Healthy food swaps for Kids to control obesity.















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