Meal plans

 

The target group with these meal plans are children with obesity. Children who are in the normal BMI ranges will generally regulate their energy intakes without intervention from adults. Please note that these meal plans are not adjusted for specific individual needs, but have been developed according to age ranges. 

 

The suggested portion sizes are to be used as guidelines, as some children with obesity may need a bit more or a bit less food on their plates. If the initial amount of food is more than what is suggested here, then gradually reducing the amount of food is a better way of adjusting to change compared to suddenly reducing the amount of food. Please look at this page for practical exercises and useful tips on how to help the child listening to their bodies for hunger and fullness cues. Drinking more water at meal times and increasing the amount of fruit and veg are also important measures to reduce portion sizes.

 

Each meal plan has been developed so to meet the national guidelines for nutrition in terms of micronutrients for children, adolescents and adults.

 

Please feel free to swap and alternate between alternatives when using the meal plans. Items like sandwich toppings, spreads, fruits, berries and vegetables can be adjusted according to what the child prefers, but a good guideline is to choose reduces fat options, use colours as a playful way to eat more varied and look for the keyhole marked products. Feel free to swap meals within the meal plan, and for example have a small meal at dinner time if the afternoon is busy, making supper a larger meal. 

 

Eat together at the table. Chew the food well and look for satiety cues as it takes roughly 15-20 minutes before the brain recognises fullness. 

 

No food is strictly off limits or banned from being eaten now and again. It can however be useful to both restrict amount of sweets, crisps and sugary drinks to once a week. Limiting the availability of tempting foods that are high in sugar, fat and salts can make it easier to choose other options when cravings set in. Below are suggested portion sizes per week according to age in terms of intake of sweets/chocolates/candy: