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Kids need good nutrition to help them-
A Healthy & balanced diet means
i) Eating food from all food groups
ii) Eating frequent small portion sizes than 3 full meals.
iii) Moderate consumption of sugar, salt & oily foods.
Below are a list of food groups that provide these benefits-
FOOD GROUP |
Function & Micro nutrients Nutrient
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Micronutrient
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Useful Tips
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Energy providing foods
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The major nutrients that provide energy to your child are Carbohydrates and Fats. In the absence of sufficient carbohydrates and fats, proteins are used for providing energy. Eating enough carbohydrates and fats will ensure that your children do not waste the precious proteins in getting energy.
The food which provide Carbohydrate & Fats are-
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Whole grains, cereals, Millets
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Vegetable oils, Ghee, Butter
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Nuts & oilseeds
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Sugar
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Apart from energy, these food groups also provide-
- Protein, fibre, minerals, calcium, iron & B-complex vitamins
- Vitamin A, E, D, essential fatty acids
- Protein, Vitamin/Minerals
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Make half of the grain servings Whole Grain (i.e. whole wheat flour, brown rice, whole wheat bread)
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Choose healthy oils/blends for your family- Groundnut, oilive oil, mustard, rice bran oil etc
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Foods that promote Growth & Development.
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These foods provide mainly Proteins. The food groups in this category are-
- Milk & milk Products
- Pulses, Nuts & Oilseeds
- Egg, meat, fish
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Calcium, Vitamin A, B complex vitamins (Riboflavin & Vitamin B12)
B-complex vitamins, fiber
B complex, iron, iodine, fat
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Your child’s bones are continuously growing & will have 32 permanent teeth. Ensure at least 5-6 serves of this group in your kid’s diet everyday.
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Protective Foods-
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This group provides a wide range of Vitamins & minerals.
The foods in this group are-
- Green leafy vegetable
- Other vegetables/fruits
- Egg, Milk & Milk products &flesh
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Other nutrients that this group provides-
Antioxidants, fibre & caroteneoids
Fibre, fruit sugars, antioxidants
Protein & fat
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- Larger the number of colors of fruits and vegetables that you eat, the better the nutrient profile.
- 5 servings of this group are recommended for overall health & well being. Fruit Juices also helps you get fruit nutrition unlike Fruit Drinks when consumed as a part of healthy lifestyle.
- Fruit Juices also help provide Fruit goodness- FRUIT POWER.
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Foods to ensure proper Mental growth
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- B complex vitamins
- Iron
- Iodine
- Protein
- Omega 3 fatty acids
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Important Tips for planning a child’s Diet
- Start with a Nutritious breakfast- A study of children in Philadelphia and Baltimore by Harvard University and Massachusetts General Hospital showed that children who regularly ate breakfast had better standardized test scores, better behavior, and were less hyperactive than children who skipped breakfast.
- Pack nutritious snacks for school - School snacks and after school snacks can help fuel their body whether they are on the go or hungry in between the meals. It’s a tough life for kids these days. From academics to sports, and tuition classes to music classes, the child has to excel in all fields - and emerge an all rounder. To help the child achieve all this, he needs good nutrition- a balanced diet. If they have healthy snacks packed in their bags, then they won’t have to grab junk food. Children can have these nutritious snacks on return journey from schools or during their extra classes. Fruit juices are a good option - convenient, tasty and healthy.
- Healthy Lunch options - Lunch box meals don’t have to consist of fried snacks and junk foods, there are healthier alternatives you can fill your child’s lunch box with, that will leave them satisfied and refusing to swap with their friends! (link this with tiffin ideas)!
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