Diets For Kids

diet-for-kidsDiet and nutrition for kids is a challenge. Most children are bombarded with persuasive and attractive advertising from a very young age. Most foods advertised tend to be high in sugar or salt and are often sponsored by colorful cartoon characters.

Children need to be given a choice and must be allowed to eat little and often.

Major Food Groups


There is no need for children to eat low-fat products. Fats are a necessary component of anyone’s diet. The issue with fat is that of moderation due to the higher calorie content of fats. Some of the more important fats required in childhood development are Omega-3 and Omega-6 fats.

Sources of omega-3 are tuna, salmon, sesame seeds, nuts, sardines. (Note that nuts are not suitable for very young children due to a choking risk.

Sources of omega-6 are Avocado, sunflower seeds, corn, almonds.


Protein is essential but needs to be moderated in children so as not to overload the kidneys. Good protein sources include; Eggs, milk, cheese, unflavored yogurts, chicken, turkey, beef, lamb, fish, and even some grains such as oats and millet.


There is never any need to reduce carbohydrates in children and it should make up the biggest portion of their diets. Many children receive their carbohydrates from sugary juices, candies, processed breakfast foods, and many other snack foods.

Good carbohydrate choices include; Fruits, vegetables, bread, crackers, whole grain cereals, unsweetened muesli.

Weight Loss for Kids and Teenagers

Children who are overweight should never go on restrictive diets or even have foods restricted. Any approach should include the entire family and result in improving the diet of the parents as well as the children.

The program must address behavioral issues as well as nutritional issues.

SparkTeens Free service that offers teens, parents, and teachers the tools and support they need to be healthy or encourage the teens in their lives to get fit. From the creators ofย  SparkPeople.
Trim Kids (book) A 12 week program suitable for children, pre-teens, and teenagers.

Meal Plan Ideas for Kids


  • Low-sugar granola. Can be served with milk, chopped banana, or diluted fruit juice.
  • Cup of cornflakes with chopped apple and/or chopped nuts.
  • Scrambled eggs on toast, perhaps with plain yogurt and berries.
  • Oatmeal with raisins.
  • Baked beans on toast with a small glass of whole milk.


  • Baked potato with tuna.
  • Shepherd’s pie and green vegetables.
  • Macaroni cheese and green vegetables.
  • Chicken and lentil soup.
  • Pasta with ham and peas.
  • Tuna sandwich


  • Omelet with green beans.
  • Lamb with small new potatoes lightly roasted (not fried) in olive oil.
  • Tuna with pasta bows and vegetables.
  • Pita bread with chicken slices and sliced sweet red peppers.
  • Salmon fillet with mashed potato and ratatouille.
  • Chicken and mixed vegetable casserole.


  • Cup of plain popcorn (home-made).
  • Fruit and unsalted mixed nuts.
  • Cream cheese on oatcakes and grapes.
  • Smoothie made of milk and red berries.
  • Unsweetened nut butter (almond is popular with children) on toast.
  • Sliced carrots and celery with avocado dip.
  • Fresh fruit salad with oat pancake.

Find more tasty meal ideas for your kids here.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Rockett, H. R., & Colditz, G. A. (1997). Assessing diets of children and adolescents. The American journal of clinical nutrition, 65(4), 1116S-1122S. link
  • Dwyer, J. (1980). Diets for children and adolescents that meet the dietary goals. American Journal of Diseases of Children, 134(11), 1073-1080. link
  • Ogden, C. L., Carroll, M. D., Kit, B. K., & Flegal, K. M. (2012). Prevalence of obesity and trends in body mass index among US children and adolescents, 1999-2010. Jama, 307(5), 483-490. link

99 Comments or Reviews

  1. Rojelio

    hi i am rojelio and i’m 13 years and i’m 175 pounds but i really want to lose weight but somehow i just cant. i really need help and advice.

  2. Anonymous

    I was just reading all these comments. I’m 17, and yes, sometimes I have “fat” days. But I honestly feel sad for all these young ladies and men on here that are worried about their weight.
    You’re all unique. The media shows of unhealthily thin bodies as “beauty”. It’s unrealistic. I read one comment about a girl wanting to lose weight to impress their boyfriend. If that’s the type of guy he is, then sweetie, he’s not worth it. It’s the blatant truth. I’m 17 and weigh somewhere between 78kg and 85kg. I’m not very tall either. I’m 159m tall. I have a boyfriend who tells me that I’m beautiful. He actually gets upset that I have those “fat” days, because he sees me as beautiful, no matter what. (We don’t sleep together at all, either. So the point of that is he looks at the inside first off, then appreciates the outside.) (And he’s a very good looking guy.. not that it’s what it’s about… Personality is what matters.)
    Girls, you are all relly young, and whether you’re slim or not (whatever that actually means these day, with the media messing with the minds of beautiful young girls…) you’re bound to slim down as you grow up. While you are young, appreciate who you are. Some very “skinny” girls are not very happy people. You are all beautiful in your own ways. YOu are all very talented. Weight, although can knock our self esteem, is not the most important thing. Appreciate yourselves, because if you are the real you, you’ll have friends who will stick by you through thick and thin. Don’t pretend to be anybody else.

  3. Anonymous

    This makes me so sad to read these comments. I am a mother of two girls and it breaks my heart to think that they may feel this way too some day. If you want REAL weight loss that stays off you need to stick to a healthy plan. The one above is fine, but there are many other things you can add to it. Talk to your doctor or parents if you can. There are people out there who can help. One thing that most people are not aware of is that diet is about 80% of weight loss, and exercise takes up the rest. Also, you need to make sure that you eat enough healthy foods or you will slow down your metabolism making it even harder to lose the weight…and it will eventually come back. A basic guideline to losing weight and staying healthy is to eat small meals every 3 hours then stop about 3-4 hours before bedtime. Make sure you have some protein and carbs at each meal and drink lots of water. Stay away from “diet” foods as they won’t contribute to your well being. Make sure you get at least 30 minutes of exercise each day (ask your dr). Even a long walk is better than nothing. If you are watching tv, do sit ups, pushups or skip rope. These things take time, but if you REALLY want to lose the weight FOR GOOD you need to be consistent. I also urge you to talk to your doctor. There may be underlying medical problems as well. Medical professionals can help. Good luck.

  4. a fat girl

    hi I’m 11 and I weigh 116 ponds I’m tired of everyone calling me fat excpeccaly AT school I get so sad and just want to. Cry I just don’t know what to do

  5. nkfan39

    OMG! Help me! school weight tests are in 2 days and im not fat but not skinny its my muscle that makes most of my weight but whenever the nurses take my weight i see shock in thier faces. im 12 and 141 pounds… stinks!!!

  6. Hannah

    Hi I’m 11 and weigh 137 pounds it really does discust me but I’m tring to loose 20 pound in 4 mounths so I hope it works!!! thanks

  7. teagirl13

    dear Kali im also 13 and i weigh 172 my mom weighed that when she was pregnet soo i gue s we can work on this if you can dance like shakira then try it helps ALOT ive been doing that for 2 weeks and b4 i stared i weighed 186 so try it k

    alaways in the obese

  8. (:

    heyy everyone im 13 nd 145 im 5’5. i look pretty skinny its just cause i have alotta mustle. everyone who is saying they weigh 65 lbs at 13 and 14 and saying there fat.. give it a break.. its okay your not fat. trust me.. last year i thought i was so fat i didnt even wanna wear a bathing im wearing a bikini cuz before i was very unself confident.. not anymore(: im very confident in my look and i think you should be too. just live life and be happy. dont get too huge or u wont be happy.

  9. Roxxi

    Yuck –
    Candy and sweets may look yummy but if u could see how much fat is in it… yuck. Only have sweets for ocasions like ur birthday or sumthin.

  10. mat

    this has worked so much for me

  11. Katyln

    WOW! thanks for this site i hope it works

  12. lil missy

    i aint fat but i aint slim eather…. y do u make a big fuss about being fat??? just be urself. yes somtimes i feel fat 2 but just b proud that u r able 2 eat and drink n have a goodlife while other people on the other side of the world are starving and dont have homes, warmth, familys n good food and drink. so stop complaining with ur life and enjoy it while u can. and 4 any girls that r young n they fink they r fat dont worri bout it, it will go in2 ur boobs!!! (29th september 2008)

  13. somebody fat

    hi i am 12, going to be 13 in january and i really feel like i am fat! i weigh 109lbs!!!! my friends all say that i am skinny and wish they could be like me. they range from 110-130. they dont look fat at all!!! idk y i feel fat around them but i do! i feel like i am developing a gut and it looks horrible. i hate how my stomach looks when i sit down and i feel like i have a gut even when im standing up. i was in gymnastics for 6 years and had a 6 pack and i really want it back! im thinking about joining gymnastics again! besides my gut, i think i have an awsome body! (if u know what i mean… BOOBS!!) i would love my body if i could just lose the gut! i hope this diet works! wish me luck! i only wanna loose 9 lbs…

  14. Sad Sara 12

    Well im from Australia, so that means i dont do pounds, i have no idea how to measure nyself in pounds, but i am 12 yrs old and i weigh 61kg’s but but but, i am very tall so i dont look fat and i am not fat for my height, im just a little chubby and im one of those girls who put on weight in the thighs nothing else, so yeh im just chubby, but i really want to be fit cause its spring now, and its nice N warm now, so i want to go swimming which i love doing, but in where i live there are 4 pools, but they are always crowded and im too embarrassed to go out in my swimmers. hope this works cause i get humiliated at school to, teased ,etc. it hurts what people say to me. anywayzz hope this works for me, and if it does i hope it works for me for the rest of my life, so i can live life,etc… that would make me so happy, and then i can impress my boyfriend, so im good enough for him.

  15. corrine

    I feel so fat! OMG I am thirteen and I am 106.5. I really just want to get rid of that little bump of fat under my belly butten but dont know how!
    Plez help me I’m almost in high school and will not be made fun of

  16. vicky l.

    i am 14 and i weigh 240 puonds. i hope this works

  17. Angela

    I dont know how to stop eating ive tried but then i starve myself i hope this works and i will go on a walk with my dad (even if i dont feel like it) after i have a lesson.

  18. kayleigh

    this diet is good…(exept not for me because im a pescetarian xD) The diet alone won’t make you loose the weight you want to. You need the exercise as well. try going for a walk after dinner. I do and it really helps. =D

  19. kaia

    i hope this works im 10 and 125 lbs

  20. someone

    I’m 11 and weigh 120 pounds. i tell my friends that I’m good at basket ball, scorer,and gymnastic and they just stare like I’m crazy

  21. babe

    this stuff does not work and it sucks i was sick for like 3 weeks because i did this

  22. les

    i really want this to work!!
    i am not really overweight but im getting there so i hope this works
    i am 13 & weigh 126
    pleaseeee workkkk!!!!!

  23. chasity

    im a 13 year old girl, im 4’11 and i weigh about 117 pounds. Its all in my thighs. can any1 reccomend something

  24. Faith

    I am 13 & i weigh 165lbs everytime i go to the mall sometimes i cant fit into a pair of jeans because of my gut & my stomach haging out i need a new healthy life style & lose some weight help please!!!

  25. a girl

    Thank you for this new diet for me, im 10 years old and i weigh 64 pounds and i look chubby so that is why i am doing this diet and i hope works, thanks again.

  26. someone

    hey everyone. im 13 years old about to be 14 and i weigh 67. i really look and feel fat. In also have a problem skin. somewho has advive leave your comment pleaase!!!!!!!!!!!!!!

  27. Annie

    I have to loose 30 pounds im 12 and I weigh 135 and im 5’1

  28. alexis

    im 10 and i weigh 80 pounds and i hate it.i hope this deit works.

  29. thatgirl

    im 12 last time i checked i was 111 pounds but im not sure…. i dont even love myself no more i wanna be skinner my life sucks..if i had 1 wish i would ask to be skinner

  30. .....

    i just want to feel better in my self!!! i just got back off holiday and went swimming everyday people have noticed that ive toned up but it just people that put u down usually Boys !!!!!

  31. kaitlin

    I’m 13 and I weigh 106. none of my family understands that I don’t like my body, I just want to lose 8 lbs.

  32. Erin

    I’m Erin and i dont really know if im over weight but im 110lbs and im 11:S

  33. daniel

    I am fat! Im 11 years old. IM humiliated by the fact that all of my friend have 5/6 packs. well i have a cookie pack:( i cant wait to start

  34. anonymous

    im from south africa and i way almost 110 kg i dont even know how much that is in pounds. i hate being fat. hopefully this will be the answer to all my prayers. im really pressured to lose weight but its so0o0o0o0o0o0 hard!!!!!! maybe when i reach my final year and its time for our farewell i will be able to wear a dress that i really like and i will actually be able to wear a bathing costume. if anyone has tips for me please right…..:)

  35. amy

    i weigh 168 punds and i need to loose it please help me i barely eat so i dont know wat the problem is please help!~!~~!~!~!~

  36. grace

    hay i don’t really know if im over weight
    i’m 11 and im 149cm tall i weigh 66 lbs
    is that fat cause i’m really scared that i am FAT!!!
    help me plz

    i work out like i run every day and im really active but its hard because we have a school cafiterie and we have to eat there its compolcery but i don’t know how fatty the food is!

  37. carleigh

    Hey Im 14 years old and I weight 118 pounds ๐Ÿ™
    I’m about 5’2 and really uncomfortable in my own skin i hope this works ๐Ÿ™‚

  38. Katie

    hi my name is katie i am 12 years old yhh im a bit over weight but i have been thru alot these past 6 years =[ but i didnt go on a diet i just started eating healthier food and not havin as meny take aways or snakin all the time. and now i am really happy with my self because i am skinnyer and can wear all of the clothes tht i wanted to wear in primary school and that. and also we are all still young and need more time to grow etc. so atm we should all just be eating healthaly and exerciseing regulary. x

  39. stephanie

    im 12 and weigh 120 pounds i hope this works

  40. Katie

    I’m hoping this will work don’t freak but my mom needs this more than I do and she is really over weight and this just seems like the easiest diet to fallow. My mom doesn’t think I need to lose any weight and she’s a nurse. I am 5 foot & 7 and a half inches tall and weigh 138 lb’s and I think I could lose a dozen ld’s. so not only am I doing this for myself I’m doing it for myself. I go to a program called curves and it really helps but you have to be 15. Because i’m doing it with my mom the people let me go in for free!!!!! But this program is only for girls. I’m really hoping this works for my mom and I. Wish us luck !!!!!!!!! Ps good 4 u to all the people who are seeing they need tio lose weight. Wieght isn’t all based on your age is also based on how tall you are. You guys take it from me IMAGE ISN’T EVERYTHING so what if you friends are alittle skinner That doesn’t mean you should get an eating disorder! If people judge you based on your looks they aren’t your true friends. Your true friends will see past your looks and look at what really mattersyour talents and characteristics. XOXOXO

  41. Kristen

    Hey guys,
    I am really fat (i think) and I am only 13. I wiegh about 182lbs. My mom told me I needed a dietbities test. (sorry I can’t spell) and I was scared half to death! I don’t know what to do! I am trying to go on a diet, but it doesn’t seem to work for me even if I try…I need help! ๐Ÿ™

  42. Jake

    im 12 and i weigh 130 i need to lose weight for football so i can play the position i want and be on sunday team(the best team)

  43. lily

    im 12 and wiegh 145 and the diet im on isnt working i lost 4 lbs in 3 days but on the 4 day it all came bac!

  44. kayla~baby~

    i’m 12 years old and i way 174 the doctor says im .1 away from obiese(sp?) i need to loose wait badly!! i move and now my long time crush derek is coming ot live with us, and i want to be skinny when he comes, i wanna be able to walk aorund the mall wit my friend and not worry waht people say and i wanna be able so pick out the clothes i want! not just what fits me i cry every night and i dream about what its like to be skinny. i wis i could know i wanna were bikinis and tight clothes and skirts and shorts but i cant, and my mom doesnt understand why im so fat, i hyperly active, eat well, and exersice daily but if i dont loose the wait i might et diabetes and i really hope this diet works!!!!

    wish me luck


  45. Niekya

    i WEIGHT 182 AND I’M ONLY 12

  46. monse โ™ฅ

    i have tried so meny times to diet but it hasn,t worked i want to wear a binki this summer:) and when i go bk to school i want to suprise every 1



  48. kobe

    im 10 and weigh 114 pounds, im gonna make this diet work for me

  49. kc11

    i am 11 and i used to wheigh 115 pounds now i wheigh 105

  50. Amanda :D

    i am 13 years old.All u kids need to chill.Most of yall dont need to loose weight unless if u are really short and it makes u look big.i understand that.if u are 12…and weight over 130 pounds.u need to eat right.I weight 159 pounds.dont get me started.i am going on the chemical reaction deit.i hope it works!

  51. Monika

    Well Julie it really seems that you like to eat sweet and stuff you should replace high calorie food with strawberries, blueberrys, and other very other lower calorie fruit. (Dont eat grapes there quite high in calories)

    Make sure that you dont eat ANY meals past four or five depending on what time you go to sleep. This is because after that moment in the day you are less active and all those calories just build up =( So i say past five you should eat fruit or yogurt in SMALL quanties. Buy that fit and slim yogurt or something like that it only has 60 calories! Its perfect. In the morning your stomach will already loook ALOTT slimmer. (Remember eating from 6 to night is TERRIBLE thats when you ussually gain the wait, so start with a nicce big healthy breakfast, NEVER SKIP OUT ON THAT..Eggs are low in calories and there yummy)

    Before 5 try eating the things you like thats what I did and now I have abs…I also work out on a daily bassis hope I helped =D

  52. Julie

    I am a very picky eater. I don’t eat meat except on Christmas morning when my dad cooks sausage. I don’t eat cheese or pizza either. I basically only eat dessert or a biscut when me my mom and dad and sometimes brother go out to eat. How can I follow this plan? I don’t like some of the stuff. Most of it. I am 12 turned 12 June 18. Born 1996. Average weight now is 103. Anyone care to help? Just write it in your message if you do. Thanks! Bye!

  53. jasmine

    hey i am 10 and i weigh about 80 lbs… i have a belly and i need this diet! wish meh luck!!!!!! XD

  54. fleemco

    i weigh 134 lbs. i hope this diet works cause i have to go to a new school. and i want to be slim on my first day.please work

  55. casey

    ty i hope i well go down a pound or two

  56. charlotte

    i hav tried so meny times to diet but it hasnt worked i want to wear a binki this summer:) and when i go bk to skool i want to suprise every 1

  57. gigi

    hey im 14 nd i wiegh bout…….. 148..yea itz realy bad. i need to lose weight for this summer. i aint gonna be walkn around wit ma belly fat.. im too pretty 4 dat ya digg. buh anywayz, this diet thing bettah work cuz i want ma old body back nd ma skinny jeans..wish me luck ya…peace

  58. Amy

    Im 13 and i Weigh 203 and i have high blood pressure. i came home from the doctor and my dad does that whole “Well sweetie how does it go?” and i told him he didnt believe me i was pissed. Then my mom said it was true and then he belived me. Now i have to go bike riding through the park. It suck being fat. ๐Ÿ™

  59. victoria

    very interesting food lol

  60. victoria

    is this really gonna help these kids some of the foods above dont sound good =[

  61. Maddie

    I hope this works because I am 8 and I am 90-100 pounds! I’ve tried everything!

  62. natalie

    I’m 213 pounds and every diet i’ve done doesn’t work

  63. Carla

    I’m gonna try it as well. I’m 15 and weigh 160lbs… ๐Ÿ™

  64. Tamara

    I’m 11 and I wiegh around 75 I got money for doing abit of work and bought alout of junk food so I hope this works cause I hate the way I look and I’m not confiedent with myself I mean my parents dont even know I’m going to try this so plz make a diffrence cause I know I can do better

  65. charlie

    im a 12 year old girl and 100 pounds (roughly) i am realy unhappy as all my friends are skinny pins and are around 70 pounds. one of my friends called me fat whilke laughing his head of. i feel so sad and left out. one of my besties has invited me to the carribean to be a bridsmaid with her in october and we are going to the dress fittings in 3 weeks but i might say no as i am so Fat. i hope i loose it in time as she is 60 pounds and ultra slim!!!

  66. Diana

    this better work.if it doesnt .Grrr.

  67. armani

    i hope this WORKS,i am 9 about be 10,and 146 pounds!!!!!!!!

  68. LINDA


  69. miki

    im a 8 year old girl and weigh 134 ponds!! i really need to loose some weight i mean i weigh more than my mom and she is 42!!!! so please i have tried over 709 diets and nothing works for me and everyone thinks i have a pregnant!!

  70. Lauren

    okay, im 12 and weigh 82 pounds. I dont look 82 pounds but i look like im 100 pounds. i thik this diet will help me with this problem

  71. Desi

    I don’t know how but i hop this works because i’m 13 and i weigh 144 pounds

  72. Sarah

    I hope this works, i’m 12 and i weigh about 108-110.

  73. Megan

    Im 13, and I weigh about 130 … I’m not fat, and not skinny, just chubby. It’s not fair because everytime i try to do something anout my weight, it never seems to really work. And on top of that, everyone at school, and even my own cousins make fun of me. I hate putting on a bathing suit and summer is … HERE! Hope this thing works .. Thanks!!

  74. anna

    hi i am 10 and i know this is hard to believe but i weigh 165 lbs. i want/need to lose a bunch of weight

  75. monica

    i cant believe that young girls as low as 10 years old are looking for diets…what has our society come to you young girls should not obsessive about this and just be happy with who you are …and consider this some kids are starving around the world and you that have the opportunity to eat prefer not to you should all be ashamed of yourself

  76. Anna

    I hope this works. I’m 10 and I weigh 90 lbs. It stinks!

  77. linda

    hi im 14 years old and i weight 135 pounds. its disgusting and i hope to loose about 10-15 pounds. please help : (

  78. Luli

    i hope from my heart that this work because im 13 and weigh 73

  79. Shelly

    I hope this works I’m almost 12 and am 102. I wish I could wear a 2 piece bathing suit again!!!!!!!!!!!!!!!!!! help ๐Ÿ™

  80. LAUREN

    I think thats a goog idea for the kids and help them lose wait

  81. raven

    that’s good if they want to be on a diet they can i guess but that’s good for them and i guess i will be on one too

  82. ghoson

    i am 10 years old and i way 99 pounds
    so i hope this works

  83. dawn

    thanks i really needed the help and i got it thanks so much ๐Ÿ™‚

  84. Kali.

    Hey; Im younger then 15 but; screw this im not going to play the guessing games; Im 13 & weigh 175!
    It’s disgusting and humiliating.
    Even though i make sure no-one can relize my weight ;; I cannot wear the things i want to wear.
    And summer is just 2 or so weeks away.
    I refuse to wear a bathing; oh well; i’ll just have to “miss out” on summer.
    Thats my punishment for sitting around on my ass all day and eating..
    but for the new school year I want to shock everyone; by changing my body & my confidence.
    I really hope this works ๐Ÿ™‚

    Also; my mom told me another good way to lose weight is not to eat after 4 unless it’s fruit .

  85. lu

    im 11 turning 12 this year and i weigh 125 pounds. Hopfully this will help me lose weight to at least the weight of 110 pounds. wish me luck!!

  86. lci

    im a kid 12 years old i tryed this and almost lost 1 stone in 1 munth

  87. ahd

    this website is vry helpful im not fat at all but want to take control of my body shape

  88. a

    Jacey, what are you talking about? Almonds and chicken is delicious.

  89. zoe

    thnx like a lot of people self-asteem is pretty low like mine but after i tried this it worked although all kids should be happy about how they look and not pay attention to what other people say about them

  90. jacey

    u people are sick y would u mix almonda with chicken most of your diets dont even make sense wat r u tryin to do kill us

  91. Caitlin

    Hopefully this will work.
    I’m 12 and i weigh about 110kgs.
    its really sad and my self-esteem is really low.


  92. shyron

    i am 14 and i eat all the time but only at night and i wait id 139 pounds.

  93. shyron

    i wait is 139pounds and im onley 14

  94. olivia

    Thanks for the help and I was 99 pounds yesterday and i am 97 pounds today i’v been bikeing,sports etc…

  95. Lacey

    This better work!I am 10 and my wait is 104 I am gonna tell my big friend about this (kinda big same size as me) And if it dont work!Grrrrr

  96. sierra

    how to stop from eating candy

  97. miley cyrus

    what are you guys trying to do to these poor little kids

  98. alicia

    is this really gonna work

  99. vicky

    very interesting thanks for the offer helping my children get slim before skool thanks again bye anne – marie