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Edamame & Soba Noodle Salad

Edamame & Soba Noodle Salad

9 ingredients · 15 minutes · 1 serving

Directions

  1. Cook the soba noodles according to the directions on the package. With two minutes remaining, add the edamame. Drain and rinse with cold water until completely cooled.
  2. Meanwhile, stir together the olive oil, tamari, rice vinegar, maple syrup, and ginger in a bowl.
  3. Place the soba noodles and edamame into a large bowl with the carrots. Add the dressing and toss well to combine. Divide into bowls and top with cilantro. Enjoy!

 

Ingredients:

 

1 3/4 ozs Shiratake Noodles (dry, uncooked)

1/2 cup Frozen Edamame

1 1/2 tsps Extra Virgin Olive Oil

1 1/2 tsps Tamari

1 1/2 tsps Rice Vinegar

2 1/4 tsps Raw Honey

1/4 tsp Ginger (fresh, minced)

1/4 cup Matchstick Carrots

2 tbsps Cilantro (chopped)

 

Nutrition Amount per serving:

Calories 218 Cholesterol 0mg
Fat 11g Sodium 533mg
Carbs 24g Vitamin A 2605IU
Fiber 5g Vitamin C 8mg
Sugar 16g Calcium 60mg
Protein 11g Iron 3mg

 

Notes:

 

Leftovers

Refrigerate in an airtight container for up to four days.

Serving Size

One serving equals approximately two cups.

More Flavor

Add sriracha to the dressing.

Additional Toppings

Top with sesame seeds or chopped peanuts.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

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Beef Chow Mein

Beef Chow Mein

8 ingredients · 20 minutes · 1 serving

Directions

  1. Heat the oil in a large pan over medium-high heat. Cook the onions and garlic for two to three minutes. Add the beef, ginger, and salt. Cook for six to eight minutes, or until cooked through.
  2. Stir in the coconut aminos and broccoli slaw. Cook for two minutes, or until warmed through. Divide onto plates and enjoy!

 

Ingredients:

 

1/3 tsp Extra Virgin Olive Oil

1/4 Sweet Onion (large, diced)

3/4 Garlic (cloves, minced)

4 ozs Stewing Beef (sliced or cubed)

1/4 tsp Ginger (peeled, grated)

1/8 tsp Sea Salt (to taste)

2 1/4 tsps Coconut Aminos (to taste)

1 1/4 cups Broccoli Slaw

 

Nutrition Amount per serving:

Calories 240 Cholesterol 71mg
Fat 7g Sodium 631mg
Carbs 17g Vitamin A 7508IU
Fiber 3g Vitamin C 87mg
Sugar 9g Calcium 61mg
Protein 28g Iron 3mg

 

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately 1 1/2 cups.

Stewing Beef

This recipe was tested with stewing beef sliced into 1/2 cm pieces. Adjust the cooking time as needed based on the thickness of the beef slices/cubes.

More Flavor

Add a splash of orange juice and/or fish sauce.

Additional Toppings

Top with roasted cashews or peanuts.

Make it Vegan

Use crumbled tofu or tempeh instead of beef.

No Coconut Aminos

Use tamari or soy sauce instead.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

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Baked Chicken with Kiwi Avocado Salsa

Baked Chicken with Kiwi Avocado Salsa

9 ingredients · 30 minutes · 1 serving

Directions

  1. Preheat the oven to 400ºF (205ºC).
  2. Place the chicken in a baking dish and drizzle with 1/2 of the oil and season with 1/2 of the garlic powder and salt and pepper to taste. Bake for about 25 to 30 minutes, or until the chicken is cooked through. Let the chicken rest for five to 10 minutes before slicing.
  3. Meanwhile, in a mixing bowl combine the kiwi, avocado, and red onion. Add the lime juice, cilantro, and the remaining oil and garlic powder. Season with salt and pepper and add more lime juice to taste if needed.
  4. To serve, divide the chicken between plates and top with the kiwi avocado salsa. Enjoy!

 

Ingredients:

 

5 ozs Chicken Breast

1 1/2 tsps Extra Virgin Olive Oil

1/4 tsp Garlic Powder (divided)

Sea Salt & Black Pepper (to taste)

1 Kiwi (peeled and chopped)

1/2 Avocado (chopped)

2 tbsps Red Onion

1/4 Lime (large, juiced)

1 1/2 tbsps Cilantro (chopped)

 

Nutrition Amount per serving:

Calories 446 Cholesterol 103mg
Fat 26g Sodium 75mg
Carbs 22g Vitamin A 356IU
Fiber 9g Vitamin C 79mg
Sugar 8g Calcium 50mg
Protein 35g Iron 1mg

 

Notes:

Leftovers

Refrigerate the chicken in an airtight container for up to three days and the salsa up to one day.

Serving Size

One serving is approximately 5 oz chicken and 1/2 cup of salsa.

More Flavor

Add fresh garlic, jalapeno, or ground cumin to the salsa. Season the chicken with other dried herbs and spices.

No Red Onion

Use yellow onion or green onion instead.

No Chicken

Serve with fish, shrimp, or tofu.

Make it a Meal

Serve with quinoa, rice, cauliflower rice, salad or steam vegetables.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

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Tomato, Parsley & Chia Mini Egg White Bites

Tomato, Parsley & Chia Mini Egg White Bites

 5 ingredients · 25 minutes · 1 serving

Directions

  1. Preheat the oven to 350ºF (175ºC).
  2. In a bowl, combine the egg whites, tomato, parsley, chia seeds, and
  3. Scoop the mixture into lined (or greased) mini muffin Bake for 20 minutes or until cooked through. Let cool before serving. Enjoy!

Ingredients:

1/4 cup Egg Whites

1/2 Tomato (small, diced, juices drained)

1/4 cup Parsley (chopped)

3/4 tsp Chia Seeds

1/8 tsp Sea Salt

Nutrition Amount per serving:

Calories 61 Cholesterol 0mg
Fat 1g Sodium 428mg
Carbs 4g Vitamin A 2111IU
Fiber 2g Vitamin C 29mg
Sugar 1g Calcium 45mg
Protein 8g Iron 2mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately five mini muffins.

More Flavor

Add a splash of tamari or soy sauce. Use whole eggs or a mixture of egg whites and whole eggs.

Additional Toppings

Add goat cheese, feta cheese, or vegan cheese.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Steak & Tomato Skewer Salad

Steak & Tomato Skewer Salad

 6 ingredients · 15 minutes · 1 serving

Directions

  1. Pierce the steak and cherry tomatoes onto the barbecue Season with salt and black pepper.
  2. Grill over medium-high heat, rotating occasionally for about eight to nine minutes or until your desired doneness is
  3. Divide the spinach and cucumbers onto Top with the steak and tomato skewers. Enjoy!

Ingredients:

6 ozs Top Sirloin Steak (cut into one-inch pieces)

1 cup Cherry Tomatoes

2 Barbecue Skewers

Sea Salt & Black Pepper (to taste)

1 1/2 cups Baby Spinach

1/2 Cucumber (medium, sliced)

Nutrition Amount per serving:

Calories 424 Cholesterol 133mg
Fat 25g Sodium 133mg
Carbs 13g Vitamin A 5619IU
Fiber 4g Vitamin C 37mg
Sugar 7g Calcium 126mg
Protein 37g Iron 5mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately two 12-inch skewers and two cups of salad.

More Flavor

Marinate the beef in balsamic, tamari, or barbecue sauce. Serve with your dressing of choice.

Additional Toppings

Avocado, peppers, olives, and/or crumbled cheese.

Barbecue Skewers

If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Leek & Fennel Soup with Chicken

Leek & Fennel Soup with Chicken

 7 ingredients · 10 minutes · 1 serving

Directions

  1. Heat the water in a large pan over medium-high Add the leeks and cook for eight to 10 minutes or until the leeks have softened and wilted down. Add the garlic, thyme, and salt and cook for another minute.
  2. Add the fennel and the broth and stir to Bring the soup to a boil and then reduce and simmer for 15 to 20 minutes until the fennel is very tender.
  3. Transfer the soup to a blender or food processor and blend until very Do this in batches if necessary and add more broth to thin the soup if needed. Season the soup with additional salt to taste.
  4. To serve, divide the soup between bowls and top with warmed shredded Enjoy!

Ingredients:

2 tbsps Water

3/4 Leeks (medium, trimmed and chopped)

1/2 Garlic (clove, minced)

3/4 tsp Thyme (fresh)

1/16 tsp Sea Salt

1/4 bulb Fennel (large, chopped)

3/4 cup Vegetable Broth

2 1/2 ozs Chicken Breast, Cooked (shredded)

Nutrition Amount per serving:

Calories 177 Cholesterol 74mg
Fat 3g Sodium 720mg
Carbs 16g Vitamin A 2122IU
Fiber 3g Vitamin C 17mg
Sugar 6g Calcium 85mg
Protein 24g Iron 2mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days. Freeze the soup separate from the chicken for longer.

Serving Size

One serving is approximately 1 1/4 cups of soup.

Additional Toppings

Fresh thyme or fennel fronds.

Make it Vegan

Omit the chicken or top with sauteed mushrooms instead.

No Vegetable Broth

Use chicken broth or bone broth instead.

More Fat

Omit the water and saute the leeks in some oil instead.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Golden Turmeric Latte

Golden Turmeric Latte

 7 ingredients · 10 minutes · 1 serving

Directions

  1. Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. Add the remaining ingredients to the saucepan and place over medium heat. Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously.
  2. Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30 seconds, or until a foam starts to form. (Note: You can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy!

Ingredients:

1 1/2 tsps Ginger (grated)

1/2 cup Canned Coconut Milk

1/2 cup Water

1/2 tsp Turmeric (powder)

1 1/2 tsps Raw Honey

1/4 tsp Cinnamon

3/4 tsp Coconut Oil

 

Nutrition Amount per serving:

Calories 281 Cholesterol 0mg
Fat 25g Sodium 34mg
Carbs 14g Vitamin A 2IU
Fiber 1g Vitamin C 0mg
Sugar 10g Calcium 26mg
Protein 2g Iron 1mg

Notes:

Use Fresh Turmeric Root

Skip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate. Measure out about 1 tbsp grated turmeric root per serving.

Avoid a Mess

Rinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda on turmeric stains if they do happen.

On-the-Go

Add all ingredients except water to a mason jar. When ready to drink, just add hot water from the kettle and shake up for a warming, anti-inflammatory snack.

Vegan

Use maple syrup to sweeten instead of honey.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

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Sunbutter Pumpkin Protein Balls

Sunbutter Pumpkin Protein Balls

 6 ingredients · 10 minutes · 1 serving

Directions

  1. In a mixing bowl, combine the coconut flour, protein powder, sunflower seed butter, pumpkin, and oat milk. Mix well until a firm batter forms. Add more oat milk one tablespoon at a time if the mixture is too dry/crumbly
  2. Form the dough into one-inch balls. Repeat until all the dough is used up. Firmly roll each ball in a small bowl of hemp seeds to form a coating (optional). Store in the fridge or freezer until ready to

Ingredients:

1 1/4 tsps Coconut Flour

2/3 tsp Vanilla Protein Powder

1 1/4 tsps Sunflower Seed Butter

1 1/4 tsps Pureed Pumpkin

1/3 tsp Oat Milk (unsweetened, plain)

1 1/4 tsps Hemp Seeds (for coating, optional)

Nutrition Amount per serving:

Calories 81 Cholesterol 0mg
Fat 6g Sodium 9mg
Carbs 4g Vitamin A 957IU
Fiber 2g Vitamin C 0mg
Sugar 1g Calcium 16mg
Protein 4g Iron 1mg

Notes:

Leftovers

Refrigerate in an airtight container for up to seven days, or freeze if longer.

Serving Size

One serving equals one ball, about one inch in diameter.

More Flavor

Add pumpkin pie spice, maple syrup and/or vanilla extract.

No Hemp Seeds

Roll in crushed nuts, cocoa powder, pumpkin seeds or sunflower seeds.

No Sunflower Seed Butter

Use almond butter, tahini or pumpkin seed butter instead.

Protein Powder

This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, note that results may vary.

Coconut Flour

This recipe was developed and tested using Bob’s Red Mill Coconut Flour. If using another type of coconut flour, note that results may vary.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

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Peach Green Tea Smoothie copy

Peach Green Tea Smoothie copy

 5 ingredients · 5 minutes · 1 serving

Directions

  1. Add everything to a blender and blend until smooth. Pour into a glass and enjoy!

Ingredients:

1 1/2 cups Green Tea (strong brewed, chilled)

1 1/2 cups Frozen Peaches

1/2 cup Frozen Cauliflower

3 tbsps Lemon Juice

1 1/2 tbsps Raw Honey

Nutrition Amount per serving:

Calories 211 Cholesterol 0mg
Fat 1g Sodium 20mg
Carbs 54g Vitamin A 765IU
Fiber 6g Vitamin C 61mg
Sugar 45g Calcium 32mg
Protein 5g Iron 1mg

Notes:

More Fat

Add chia seeds or flax seeds.

Make it Vegan

Use maple syrup or another liquid sweetener instead.

Make it Green

Add spinach or kale.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Dark Chocolate Almond Mousse

Dark Chocolate Almond Mousse

7 ingredients · 3 hours 5 minutes · 1 serving

Directions

  1. Add all the ingredients to a high-speed blender and blend for 2 to 3 minutes until
    thickened, smooth and creamy
  2. Transfer to a bowl and refrigerate until chilled, about 3 hours. Enjoy

Ingredients:

1/3 cup Unsweetened Almond Milk
1 2/3 tbsps Chia Seeds
1 2/3 tbsps Cocoa Powder
2 1/3 tsps Almond Butter
1 3/4 tsps Monk Fruit Sweetener
1/4 tsp Vanilla Extract
1/8 tsp Sea Salt

Nutrition Amount per serving:

Calories 206 Cholesterol 0mg
Fat 16g Sodium 303mg
Carbs 23g Vitamin A 200IU
Fiber 10g Vitamin C 0mg
Sugar 1g Calcium 342mg
Protein 8g Iron 3mg

Notes:

Leftovers

Refrigerate in an airtight container for up to five days. Stir well before serving.

Serving Size

One serving is roughly 1/2 cup.

Additional Toppings

Extra cocoa powder, chopped nuts, fresh berries and/or shredded coconut.

No Almond Butter

Use another nut or seed butter instead

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Cuban Mojo Chicken

Cuban Mojo Chicken

8 ingredients · 1 hour 20 minutes · 1 serving

Directions

  1. To a zipper-lock bag, add the zest and juice of the orange, juice of the lime, garlic, oil, cilantro, cumin, and salt, and mix well. Add the chicken thighs to the bag and marinate for at least 30 minutes.
  2. Preheat the oven to 400ºF (204ºC).
  3. Transfer the chicken thighs and the marinade to a baking dish and bake for 40 to 45 minutes or until the chicken has browned.
  4. Divide the chicken between plates and spoon the cooking liquid over top if desired. Enjoy!

 

Like it Spicy

Add jalapeno or red pepper flakes.

Ingredients:

1/8 Navel Orange (medium, zested, juiced)

1/8 Lime (juiced)

2/3 Garlic (clove, minced)

1 tsp Extra Virgin Olive Oil

1 1/3 tbsps Cilantro (finely chopped)

1/8 tsp Cumin

1/16 tsp Sea Salt

4 ozs Chicken Thighs with Skin (bone-in, trimmed)

Nutrition Amount per serving:

 Calories     308  Cholesterol  111mg
Fat 23g Sodium 291mg
Carbs 5g Vitamin A 244IU
Fiber 1g Vitamin C 17mg
Sugar 2g Calcium 27mg
Protein 19g Iron 1mg

 

Notes:

Leftovers
Refrigerate in an airtight container for up to three days.
More Flavor
Add oregano, mint, or black pepper.
Crispier Chicken
Broil the chicken thighs for a few minutes before serving.
Make it a Meal
Serve with brown rice, cauliflower rice, roasted potatoes, or veggies, black beans, or on top of a salad.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Fighting Weight Gain in Children During COVID-19

Fighting Weight Gain in Children During COVID-19

The ongoing COVID-19 pandemic has created a difficult situation for parents in Toronto and across the country. Social isolation remains one of the most important methods for mitigating the spread of the novel coronavirus. Many parents are continuing to keep their children home from school and prohibit normal forms of social contact. That’s great for reducing the spread of the coronavirus, but it’s having an unintended consequence: increasing rates of child obesity.

 

If your child is already overweight, don’t give up. There are plenty of things parents can do to help their children stay active. That’s true even when access to school or regional sports activities is limited. A combination of increased physical activity and better nutrition may be enough to keep already-fit children in shape.

 

For those children already suffering from childhood obesity, a visit to a Toronto Weight Loss Clinic can help even more. Get in touch to discuss your options today by calling 416-221-1583 or booking a free consultation in-person or online.

 

The Underlying Problem

 

Weight gain has been a problem for many Canadians during the pandemic. Some are even referring to their added pounds as the “quarantine 15.” Unfortunately, child obesity is no joke. Being overweight in childhood increases the chances that you will become obese as an adult. Obesity leaves you predisposed to developing a range of more serious health conditions.

 

It can increase the risk of:

 

  • Type 2 diabetes
  • Heart disease
  • Strokes
  • Gallbladder disease
  • Hypertension
  • Dyslipidemia
  • Osteoarthritis
  • Sleep apnea
  • Cancer
  • Mental illness
  • And other serious problems

 

Parents want what’s best for their children. In this case, that means helping them attain and maintain a healthy weight to prepare for becoming a healthy adult.

 

Complicating Factors

 

Weight gain has both genetic and environmental components. It’s true that some people, including children, are predisposed to gain extra weight, especially during times of stress. However, pediatricians are noting that their young patients are gaining weight across the board. That points to environmental, rather than genetic, factors.

 

The primary problem is that most parents rely on their children’s schools and after-school programs in normal times. Now, most of these athletic programs are shut down. Parents who want to play an active role in helping to keep their children healthy are being forced to step up. Many have no idea what to do, and just about everyone has too much on their plates, already.

 

Obesity and Risk of COVID-19 Complications

 

For the last year, scientists have learned a lot about COVID-19. They’ve learned that while COVID-19 remains rare in children, obesity can be a risk factor for developing complications.

 

Experts believe there is a combination of factors that lead to worse clinical outcomes for obese children. Obese children are more likely to suffer from comorbidities like hypertension and dyslipidemia. They also tend to have less lean insulin resistance, more adipose tissue, and higher pro-inflammatory cytokine levels. All these factors are associated with immune, respiratory, and cardiovascular damage.

 

Obese children are more likely than their peers to experience severe complications from COVID-19. They may include the need for ventilation or intubation, a higher risk of thromboembolism, changes in immune response, and a more prolonged recovery. In other words, if there was ever a time to encourage weight loss, it’s now.

 

What to Do About It?

 

The first step is to come up with a plan. It’s important to avoid shaming your child about his or her weight gain. Just like adults, children are feeling the stress of the pandemic. They’ve had their lives turned upside down, and it should come as no surprise that many are stress-eating.

 

As a parent, your job is to offer support, advice, and compassion. You can start by encouraging more activity. It can help to incorporate physical activity into the family’s lifestyle. Keep in mind, however, that children ages six to 17 need more vigorous and frequent exercise than adults.

 

School-aged children should be getting at least an hour of moderate-to-vigorous exercise each day. They should also engage in a range of exercises for maximum effectiveness. The best way to get kids started on new exercise routines is to get them, personal trainers. You can contact us at 416-221-1583 to speak with a dedicated weight loss expert who can help.

 

Aerobic Activities

 

Most of your child’s 60 minutes of physical activity should involve aerobic exercise. While it’s still warm enough, try encouraging activities like bike riding or going for runs with the family dog.

 

You may also have to get more creative as temperatures drop. If your child doesn’t love ice skating, try virtual classes. Learning how to dance or perform martial arts can be considered a moderate-to-intense aerobic activity. Plus, your kids will love the classes.

 

Strength Training Activities

 

All children and adolescents should perform muscle-strengthening activities as part of their daily workouts at least three times per week. If you already perform strength training workouts, now would be a great time to get your kids involved.

 

Keep in mind that younger children may need to start with easier exercises. Have them try beginner push-ups instead of regular ones, for example, or spot them while they are performing pull-ups. Younger children respond especially well to being included in their parents’ exercise routines.

 

Don’t love strength training yourself? You should be leading by example, but if you don’t have the time, that’s fine. Encouraging kids to climb trees, play tug-of-war, or even swing on playground equipment can do the trick for younger children.

 

Bone-Strengthening Activities

 

Most bone-strengthening activities combine aerobic exercise and strength training. The difference is that they focus on building bone mass as well as toning muscles. Examples of activities that fall into this category include gymnastics, jumping rope, running, and even skipping.

 

Your older children can also incorporate resistance bands or body-weight exercises into their daily routines. Children should perform bone-strengthening or weight-bearing activities at least three times per week.

 

Adolescents and Exercise

 

If you’re raising a teenager, you might be wondering how all of this applies to your family. Chances are, your teen won’t be interested in learning your yoga routine or going out to climb trees. If you’re having trouble getting your teenager up and moving, don’t despair. It may just take a different approach.

Here are a few things you can try:

 

Offer Information

 

Don’t call teenagers out on their weight. Instead, offer helpful information about how valuable physical activity is. Not all teens are aware of the benefits of regular exercise. Let them know that physical activities aren’t just for fun. Frequent exercise can also help with stress, improve sleep, and even make it easier to focus while studying.

 

Suggest the Right Activities

 

Try to brainstorm activities that will appeal to teens’ interests and won’t feel too overwhelming. Adolescents who are already struggling with obesity may also have self-esteem problems. Attempting workout routines that are way too hard will only teach them learned helplessness. They’ll stop trying and will assume there’s just nothing they can do.

 

Emphasize Small Goals

 

Instead of telling a teen to get up and moving for an hour every day, start with smaller goals. Think about it like this: if you got up and went for a five-minute run one day and felt pretty good afterward, you’d be more likely to repeat it. Add five more minutes each week, and you’d be running for half an hour in just a month and a half. Plus, you wouldn’t be pushing yourself so hard you’d feel destined for failure.

 

Be a Good Role Model

 

If you prioritize physical activity, your children probably will, too. That’s because teens are especially predisposed to an observational learning mechanism known as indirect modeling. Teens who grow up with active parents are more likely to exercise or participate in sports voluntarily.

 

Nutritional Needs

 

There’s a common misconception that children who suffer from obesity just eat too much. In reality, that’s rarely the case. Most obese people of any age aren’t over-eating. They’re eating the wrong foods.

 

As a parent, you need to make sure your child is getting adequate nutrition. It can be unsafe to place a child on a fad diet. Instead, focus on making family-wide changes that will help your child prioritize healthy eating, more generally.

 

What Is Healthy Eating?

 

Even adults don’t always know what healthy eating habits look like. A healthy diet isn’t about placing strict restrictions on yourself or counting calories. It’s about choosing nutrient-dense foods and avoiding refined sugar, processed foods, and empty calories.

 

To maintain healthy eating habits, you might need to make some changes. If you’re not into healthy eating yourself, it’s time to learn. Instead of eliminating entire food groups, focus on creating well-balanced meal plans that have all the following essential nutrients.

 

Protein

 

Protein isn’t just responsible for giving your children the energy they need to get up and moving. It also supports cognitive function and can even improve your mood. Try to incorporate a variety of protein sources, from lean meats to plant-based proteins. Legumes, nuts, and soy are all high in protein.

 

Fat

 

Many people assume that they need to cut fat out of their diets for the sake of weight loss. That isn’t strictly true because not all fat is the same. Healthy fats like omega-3s are vital for maintaining heart and brain health. Industrial-made trans fats are the real problem. Cutting out processed food should eliminate most of them.

 

Dietary Fiber

 

Many whole foods are rich in dietary fiber. Eating a high-fiber diet is essential for anyone who wants to lose weight. Try to increase your family’s intake of whole grains, fruits, and vegetables so that everyone is getting enough fiber.

 

Calcium

 

Calcium is primarily related to bone health, which is very important for growing children. Calcium insufficiency doesn’t just weaken bones. They can also contribute to depression, anxiety, and even insomnia. All of these problems can make it more difficult for your kids to get enough daily activity. Incorporating calcium-rich foods like milk, yogurt, cheese, and beans into family meals can help.

 

Carbohydrates

 

While protein gives you long-term energy, carbohydrates provide a quick energy boost. It’s important to focus on complex carbohydrates, not refined carbs. Try to replace white bread, pastries, and starches with whole-wheat alternatives. It’s a great way to lose weight, regulate blood sugar, and even improve mood.

 

Tips for Making the Switch

 

It will be very difficult to convince your child to eat healthy if you don’t do the same. That doesn’t mean you have to throw out every sugary treat in your house. It just means you should start making small changes every day that will eventually add up to healthier eating for everyone. Here’s how you can get started:

 

Prepare Meals at Home

 

Buying prepared meals or ordering takeout from restaurants makes it very difficult to focus on nutrition. You need to take charge of your family’s eating habits. Cooking meals at home can help you avoid unhealthy foods and incorporate more of the nutrients your children need.

 

You don’t need to be a master chef to prepare your own meals. If you’re not used to cooking at home, start with easy recipes. Just make sure they’re healthy.

 

Find Replacements

 

It can be very hard to just give up unhealthy foods. Replacing them with healthier alternatives makes it easier. Try switching out the fried chicken for grilled salmon, for example, or eating fruit instead of sweet treats.

 

Practice Moderation

 

If your child loves sweets, don’t ask him or her to cut them out entirely. Instead, focus on moderation. Encourage everyone to take smaller servings of unhealthy foods and save confectionery treats for special occasions.

 

Consult a Professional

 

Losing weight the healthy way is hard. If making basic changes doesn’t help, your child might benefit from diet therapy. Cutting calories is always safer when performed under the supervision of a professional. You can call 416-221-1583 to speak to someone who can help.

 

Get Help Now

 

A combination of diet therapy and a targeted exercise plan is often the best plan for helping children lose weight. Parents shouldn’t have to figure it out alone. Instead, you can take your child to a Toronto Weight Loss Clinic that specializes in providing pediatric services.

 

At clinics, Naturopathic Doctors, professional weight-loss experts, personal trainers and body contouring specialists  will be available to create a customized plan and offer advice. Call today to schedule an appointment and get started. Get in touch with us to book a free consultation or call (416)-221-1583 to schedule an appointment and get started.

 

 

 

 

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