Low-Carb Diets Are Not For Kids

By Alana Gold, Registered Dietitian

If youre considering the latest low-carb diet for your overweight child, think again. Although 10 million Americans are on some form of low-carb diet, your child shouldnt be. Let Truestar help you to help your children slim down safely.

Low-carb diets restrict nutrients
Children and adults are nutritionally different. Because children are growing certain nutrients are critical to their physical and mental development. Although a low-carb diet may help with weight loss, restricting the nutrients found in carbohydrate-rich foods could shortchange your childrens health.

Carbohydrates, such as grains, fruits and vegetables, are the bodys main source of fuel. When we eat carbohydrates, the body converts it into glucose. Glucose keeps the brain and muscles filled with energy and is also needed for growth. When we restrict carbohydrates, the body needs to draw on another source of fuel, so it burns its own fat stores for energy. This is called ketosis and occurs only in individuals who are on very low-carbohydrate diets for prolonged periods of time (longer than three months).

Ketosis, although responsible for the rapid weight loss experienced on these diets, is not healthy for adults and kids and can have negative effects on the heart, nervous system, bones and kidneys. Ketosis can also dull the brain, affecting our childrens ability to think and perform well in school. It is important to note that Truestar meal plans do not put you in a state of ketosis. For more information on low-carb diets, click here.

Eliminating food groups
Some low-carbohydrate diets also recommend avoiding fruits, vegetables and whole grains completely, as carbohydrate-rich foods can lead to excess insulin production and excess insulin gets stored as fat. However, these foods are also loaded with vitamins, minerals, fiber and antioxidants that promote good health and fight disease. Cutting them from our youngsters diets would be robbing them of good nutrition.

Low-carbohydrate diets also tend to restrict dairy products due to their carbohydrate content. However, lowfat dairy products, such as milk, cheese and yogurt, are a great source of calcium, which young kids need to form strong bones and teeth. Avoiding a rich source of calcium at a young age could result in poor growth and development and osteoporosis later in life. As well, studies have recently shown that calcium may help with weight loss, not hinder it.

If low-carb isnt the answer - what is?
We are facing a childhood obesity crisis, but, kids arent getting fat from eating just carbohydrates and certainly not from the good carbohydrates like whole grains, fruits and vegetables. Kids are getting bigger from a lack of exercise and too many refined, over-processed and fatty foods, such as snack foods, fast foods and soft drinks.

We need to teach our children to eat to achieve and sustain a healthy weight. Truestar meal plans for kids are based on a 50:25:25 ratio. Each Truestar kids meal and snack is made up of 50% low-glycemic carbohydrates, such as fruits and vegetables, beans, legumes, and healthier grains (spelt and kamut); 25% lean proteins, such as skinless poultry, turkey, cold-water fish, soy, lean meats and lowfat dairy products; and 25% healthy fats, such as olive oil, flax, avocado, nuts and seeds.

This differs from the adult 40:30:30 plan to meet the high energy needs of children. The Truestar meal plan incorporates fun and healthy meals to provide all the nutrition your child needs for optimal growth and development and also promotes a healthy weight.

What parents can do to help

Eat together as a family: Sitting down as a family at the dinner table, away from distractions like televisions and computers, helps to bring the family closer together and encourages healthier eating. If your kids see you eating healthy foods, they probably will too. Check out the Truestar meal plans for healthy and easy recipes.

Avoid liquid calories: Sugar-laden soda and juice can add calories and contribute to obesity - the average can of pop contains between 9 and 11 teaspoons of sugar. Encourage your child to drink water or dilute natural juice to get the sweet taste without all the calories.

Encourage a variety of foods: Kids should eat a variety of foods to ensure they are getting all the different nutrients available from food. Dont worry if your child is fussy when it comes to healthier options, like veggies; just give them two or three nutritious options to choose from. This reinforces healthy eating while empowering them at the same time.

Remember the word 'moderation': Kids will be kids, and you can allow some of the unhealthier foods that kids love, but in moderation. Restricting these foods completely will make kids want them more and they will find ways to sneak it into their diet, creating unhealthy eating behaviors. Teach your children that these foods are allowed on special occasions, rather than on a daily basis.

Get your child moving: Physical activity is a great way for your child to burn excess calories and lose weight. Limit sedentary activities such as watching television or playing on the computer. Encourage after-school sports or enjoy family walks in the park.

Supplement the diet: Along with proper diet and exercise, there are certain nutritional supplements that can benefit kids of all ages. A multivitamin, fish oils and vitamin C are just a few nutritional boosters. Click here to learn more about supplements and kids.

Children are the future - lets help them be healthy and fit!


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