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How Can Kids Maintain Weight

... Pooja Reddy/Unbound:

Stop worrying about your weight, just eat right. Here are five tips you need to keep in mind.

Choose Healthier Breakfast

The cardinal rule to any weight loss programme is never to miss breakfast. And oatmeal, a complex carbohydrate is ideal. It is a satisfying breakfast cereal, and compared to any other grain it provides more protein per serving. The fact that it takes longer to digest and hence releases energy slowly makes it perfect because you feel full for longer. Oats also keep blood sugar and insulin levels stable, which helps prevent fat storage. Have it with skimmed milk or yogurt.

Switch To Skimmed Milk

Milk and its products are rich in calcium and can help keep your bones strong. Skimmed milk, low fat cheese and yogurt helps to break down fat cells.

Protein From Beans

Beans are high in fibre and protein. Foods that are high in fibre and are good sources of protein, can help you feel full for a very long time. And that, will help you control unnecessary bingeing. Protein has a very high satiety index and that is why make proteins an essential part of your meals.

Choose Grains

Glucose is released while digestion. Grains have complex carbohydrates which during digestion release glucose slowly. Jowar, bajra and ragi etc can help in maintaining your blood sugars levels. The fibre and vitamins in them play an important role too.

Munch Over Nuts

Dry fruits like almonds and  walnuts are extremely healthy when eaten in limited amounts everyday.Make sure they aren't fried or salted. They help you stay away from fried and salted nuts but you can munch on raw, unsalted ones — almonds, and walnuts. These have essential roughage, protein, fat, minerals and micronutrient.A handful can keep hunger at bay and provide energy.