Fitness

Healthy Diet Foods for Weight Loss and Vitality In Kids

Written by Kaushiki Gangully
Published: May 23, 2024

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In the 21st century, the quality of life of humans may have improved technologically and scientifically, but they have fallen behind in nutrition and good food. All fast foods are full of harmful elements for the human body, offering little other than fleeting taste and satisfaction. And in their busy lives, children and their parents periodically resort to these junk foods out of convenience to sustain, meet cravings, and get energy.

As a result, there is an obesity epidemic on the rise, with eating disorders, cardiovascular diseases, liver problems, diabetes, and renal failure joining rank. Nowadays, the obesity epidemic is impacting kids also, that too at an early age due to these eating habits. The only solution that you, as parents, can provide is wholesome, home-cooked meals with healthy and nutritious ingredients.

However, excessive consumption of calories is not good when you are looking for ways to get your kid back to a normal weight range, so you should follow your daily calorie requirements based on age, gender, activity level, and weight carefully. After all, when you consume fewer calories than your body requires, a calorie deficit occurs, making the body burn excess fat to gain energy. Therefore, check out these top 10 healthy diet foods for weight loss and vitality.

10 Diet Foods To Help You Lose Weight And Gain Vitality
1. Eggs

Try to begin your mornings with an egg breakfast, whether scrambled, poached, or simply hard-boiled. At only 78 calories per large, boiled egg according to the United States Department of Agriculture (USDA), they provide lots of protein, sodium, potassium, calcium, iron, and 10% of daily vitamin D intake. Since eggs also increase satiety, they are a great snack to have after a workout or training for both kids and adults.

2. Leafy and cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, and cabbage are great for weight as they are good sources of sulfur and fiber while filling. They are low in calories, but a great food group for weight loss. But leafy vegetables take it a notch higher, providing vitamin C, potassium, and magnesium, along with dietary fiber and a special plant compound called thylakoid, at only 23 calories per serving. Thylakoids have been associated with appetite management and increased satiety.

3. Fish
fish

Fish like tuna, salmon, haddock, mackerel, and sardines are mineral powerhouses and provide a lot of iodine and protein. Since they also provide the human body with healthy fats, fish forms a very well-rounded food for diet and weight loss, being a complete meal when paired with some veggies on the side.

4. Chicken

Chicken is a lean animal protein that provides multiple nutrients at a decently low-calorie range. Containing little fat, lots of protein, iron, and vitamin D, chicken offers the most nutrition when baked, roasted, or grilled rather than fried or battered and deep-fried. Try to make grilled chicken salads and burrito bowls for increased satiety, weight loss, and vitality.

5. Legumes
legumes

Legumes, whether whole beans or dried and split, are a rich source of nourishment and protein. Moderately low in calories, rajma beans, mung dal, masoor dal, toor dal, and more are great diet foods as they make you feel full longer and can be consumed in a variety of dishes. To incorporate more legumes into your diet, make khichdi, dals, soups, grain bowls, and curries.

6. Cottage cheese

Highly filling and brimming with nutrients, cottage cheese is recommended to healthy and sick people due to its health benefits and easily digestible nature. Use cottage cheese in desserts, salads, dishes, or on its own with some honey or pure date palm syrup, daily, and watch the kilos recede on the scale soon.

7. Quinoa
quinoa

A pseudocereal, quinoa houses all the essential 20 amino acids the human body requires, along with folate, copper, iron, zinc, and riboflavin, among others. Such a superfood feels just too good to be true when it scores decently low in calories and fills you up so much. Quinoa salads and bowls are trendy nowadays and can be easily made at home.

8. Chili Pepper

All hot peppers, including chili, contain capsaicin, a compound that helps improve fat metabolism and increases the sensation of fullness after meals. This can tremendously help in weight loss for people who like their spice and have a good tolerance. Also, all the vitamin C, iron, vitamin B6, and potassium cannot hurt your journey of vitality and weight loss.

9. Fruits

Almost all varieties of fruit offer some magical nutrient while enticing us humans with their flavors. Thanks to their natural sugars, dietary fiber, potassium, magnesium, and vitamins, fruits are nature’s dessert, and they should be enjoyed by all those who wish to lose weight and maintain health and vitality.

10. Dark chocolate

Dark chocolate makes the list for a reason. At 60 calories for four standardized dark chocolate cubes (at least 70% dark), it provides decent amounts of iron, protein, magnesium, and fiber. Since chocolates are also highly sought by children and craving or upset adults for their mood-enhancing qualities and taste, it is better to opt for dark chocolate instead and consume it in strict moderation to reap its benefits during weight loss.

It is important to maintain a healthy lifestyle nowadays to lower the risk of chronic and lifestyle diseases. This can only be achieved by eating clean, home-cooked meals. Since remaining fit and happy is essential, incorporate these top 10 healthy diet foods for weight loss and vitality, and watch your life thrive and bloom.

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The views expressed are that of the expert alone.

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