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Child Nutrition Tips

List Of Probiotic Food For Kids!

Dt. Neha Suryawanshi 93% (20251 ratings)
M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
List Of Probiotic Food For Kids!

List Of Probiotic Food For Kids!

1 person found this helpful

Healthy Eating For Kids - Say No To Junk!

Dt. Bhavika J Sharma 90% (116 ratings)
MSC in Food Processing and Nutrition
Dietitian/Nutritionist, Indore
Healthy Eating For Kids - Say No To Junk!

If you ask any parent what is the biggest challenge they face concerning their child, the most common answer you are likely to get is - 'Ensuring that my kids eat the right food at the right time'. Children, usually, take time to get into the habit of eating healthily. However, the almost pervading presence of fast food in every lane, the visuals of lip-smacking food on TV commercials and in large billboards, restaurants and food joints promising free gifts with every meal - all this makes it hard for kids to resist the urge of indulging in high-calorie, fried food, pastries, chocolates etc.

Why Stay Away from Junk Food?

The first step is to teach your child all about the ill effects of eating junk food. Here are a few items you need to keep your little one away from-

• Added sugar and preservatives - Many of the junk foods you see in the market contain artificially added sugar, flavours, and colours - all of which makes the food taste delicious and look appealing. However, these sugary beverages contain carbohydrate and fructose, which are directly linked to weight gain.

• Harmful fats - Most of the fast food items including pizza, burgers, sandwiches and pasta are served with multiple layers of cheese. Some of the items - deep fried French fries and nachos, for instance – are served with mayonnaise as a separate dip to enhance the flavours. These foods are high in fat content, and when your child consumes these with extra cheese and mayo, it only adds to the harmful fats, which is certainly not good for the child’s health.

• Processed foods - Fast foods hardly contain fibrous elements and essential nutrients that energize the body. All they do is make you feel full with processed food items – canned bacon, sausages, white bread, refined flour, frozen meat – rendering them junk.

• ​Cakes, cookies and pasties - You may think that a cup of milk will do well to your kid’s health, but when served with cookies, all the nutritional values are wiped off. Cakes and cookies are high in calories and low in nutritional values, and come loaded with harmful ingredients such as refined flour and added sugar, sometimes with an ice frosting on top.

• Ice creams - Ice creams are hard to resist for kids. You may even feel like rewarding your child with one occasionally during the summer season. However, do look out for the consequences. One scoop of the sweetened, frozen junk contains approximately 207 calories! Imagine how much of these calories your kid must be taking during the hot summers.

The ill effects of junk food are many. If you do not monitor your child’s eating habits from an early age, he/she may have to face the consequences of the same. The following are some of the harmful effects of fast food on children-

• Reduced comprehension speed
Digestive disorders
Obesity
Diabetes
• Stunted growth
• Low emotional intelligence
• Risk of cardiovascular disorders

How To Incorporate Healthy Eating Habits?

Whether you are a mother of a teen or a toddler, make sure that your kid inculcates the practice of eating healthy from childhood. Here is what you can do to improve nutrition and encourage healthful eating habits in children-

• Work vegetables and fruits into the daily routine - Even if your child makes faces seeing a bowlful of greens, make sure that he/she gets at least five servings of the same in a day. Fresh, seasonal fruits and leafy veggies are excellent sources of nutrients - they contain folic acid, vitamins, and dietary fibre.

• Stock up on healthy snacks - Kids love to munch on snacks but often end up choosing the wrong ones. Stock up on snacks that are nutritious and suit their taste buds - nuts and raisins, Greek yoghurt, peanut butter, flaxseeds, almonds and dark chocolates, celery sticks and kale chips. These are rich in vitamins, fibres, minerals and antioxidants. Eating these in moderation can benefit your child’s health in ways more than one.

• Serve them the right quantity of proteins - Protein is what helps your body repair and build tissues; it also works to produce hormones, enzymes, and other chemicals. It is extremely important that the body gets just enough proteins to continue functioning. Ensure that you serve your child the right quantity of protein – soymilk, cottage cheese, eggs, cereals, fish, poultry and lean meat, tofu, beans, legumes etc.

By modelling these practices and imbibing healthful eating habits in your kids, you can aid them to maintain normal growth and healthy body weight. Moreover, picking up these fine practices from a young age will help them keep up with a healthy lifestyle when they grow up.

3221 people found this helpful

Children Obesity & Gadget Use!

Dt. Deepika Chaudhary 88% (318 ratings)
Diploma in Dietetics Health & Nutrition
Dietitian/Nutritionist, Zirakpur
Children Obesity & Gadget Use!

 

A recent study found that about 14.4 million children in India are overweight or obese. This makes childhood obesity one of the leading health concerns for Indian parents. Research states that on average, children and teenagers who spend over seven hours a day browsing the internet or playing games on electronic gadgets are at greater risk of obesity. Smartphone, Tablets, Kindle – these keep your child occupied for quite some time, but too much screen time may infuse unhealthy habits in them, which persist even as they grow up.

Obesity, Technology and Sedentary Behaviour

Overexposure to gadgets goes hand-in-hand with reduced physical activity. As children spend most of their leisure time glued to Smartphone watching videos on YouTube, playing games online, they spend little or no time outside playing or running around and burning those excess calories. Over time, they are unable to cope with any outdoor activities/exercise. This eventually leads to significant weight gain.

Increased Snacking

Too much time spent on electronic gadgets may lead to mindless eating and increased snacking. Many times the commercials featured in between videos prompt your child to crave for foods that are low in nutrition, and high in sodium, added sugar and fat. This type of food marketing largely influences children’s food preferences and in turn, affects their health.

How Overuse of Gadgets Interfere with Quality of Sleep?

Looking at your Smartphone just before going to bed will likely disrupt the quality of sleep long after you turn them off. Continuous exposure to gadgets not only causes digital fatigue in children but also exposes their eyes to Blue light. This light hampers the creation of ‘sleep hormone’ in the body. As a result, you find it hard to sleep. Children and teenagers who do not get adequate sleep as is required for their age are at higher risk of developing obesity.

Limit Your Child’s Screen Time

Experts suggest adolescents and children spend no more than two hours on Tablets and Smartphone.

• Encourage your children to get off the couch and engage in some sort of exercise/physical activity

• Focus on providing them with healthy snacks and food that will keep them fuller for a long time. Fruits and vegetables, whole grains, low-fat milk, high-fibre foods should definitely be on the list. Make sure they do not skip breakfast and meals.

• Ensure that they restrain from using gadgets at least two hours before going to bed. Read them a book instead of handing them Kindle. The ill effects of gadget use should not be overlooked. Childhood obesity can lead to several health complications in adulthood, which is why it is imperative that you take adequate measures to ensure that your child maintains healthy body weight.

3449 people found this helpful

Babies Growth - How Vital Is Nutrition In It?

Dr. S. Gupta 89% (40 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, BCH, DNB - Training, PDCC - Pediatric Hepatology & Gastroenterology
Pediatrician, Gurgaon
Babies Growth - How Vital Is Nutrition In It?

It is often stated by doctors that a child's brain and body develop through good nutrition, and this starts even before they have been conceived. If you are planning for a baby, then it is a must to tune your body for infant nutrition, as healthy growth of the brain in a child begins much before conception. An example to support this is that, folic acid intake should be started 14 weeks before conception. Folic acid is considered to be helpful in the early functioning of the brain.
By the time a baby is born, already three quarters of the cells of the brain are formed and the quarter which is left is formed by the first birthday. As soon as children reach 3 years, they have a brain which is as big as an adult's, and when children are growing, the neurons of the brain grow and develop with them. Thus a poor diet can hamper the growth of children, and also affect their ability to process information and learn. This becomes worse if the iron levels in the body dip below the required levels.
Iodine shortage also leads to irreversible motor and cognitive developments in the child. Similarly, DHA which is considered to be an essential fatty acid in the child development, if compromised, can lead to learning problems. It is known that DHA is the key component for the intensive production of the synapse which is important in the initial years of life for development and learning. Other nutrients like zinc, folic acid and choline all pay a role in the initial functioning of the brain.

Feeding a variety of food to the baby is important as they help in the development, but certain foods are a must. These are:

-      Breast Milk: As per dieticians, a baby can only digest breast milk or formula milk in the initial months. Babies should be breastfed for the first six months as it has the basic nutrients required by a baby, and also gives protection against allergies, digestive diseases and infections. Breast milk also has iron which is crucial for the development of the baby.

-      Iron rich cereals: Babies can be fed solid food by 4-6 months. If a baby can sit without support and shows tongue thrust reflex, then he or she is ready for solids. Starting solids with the introduction of cereals or rice cereals is good, as they can be easily digested. It can also be diluted with the breast milk or formula. As these cereals are rich in iron, they are good for the development of the baby. A diet deficient in iron leads to delayed talking and walking of a child.

-      Fruit and vegetable: A good time to introduce vegetables and fruits is when the baby is 6-7 months. These foods are loaded with minerals and vitamins which provide different textures and tastes to the baby. Carrots mashed and strained, along with beans, apples, bananas, peaches and peas and pears can be given to the baby. These can be boiled or pureed or mashed for the baby for easy consumption.

-      Pureed Food: These foods are generally the meats which can be given from 8-9 months. Meats like lamb, chicken and liver contain iron. The iron of the meats is easily absorbed, as compared to the iron in plants. For the maximum absorption of the iron in the meat, it should be served with vitamin C, some fruits, cantaloupe or broccoli. It is believed that vitamin C boosts the absorption of iron.

Though there are a number of environmental and genetic factors which effect the development of a child, food is one of the most important factors. Thus it should be kept in mind that good food leads to a happy, healthy and a well developing baby. Start from the beginning and focus on the right portions to ensure the health of your baby.

2683 people found this helpful

Babies Development - Can Food Help?

Dr. Suresh Keshan 88% (24 ratings)
MBBS, MD - Pediatrics
Pediatrician, Gurgaon
Babies Development - Can Food Help?

It is often stated by doctors that a child's brain and body develop through good nutrition, and this starts even before they have been conceived. If you are planning for a baby, then it is a must to tune your body for infant nutrition, as healthy growth of the brain in a child begins much before conception. An example to support this is that folic acid intake should be started 14 weeks before conception. Folic acid is considered to be helpful in the early functioning of the brain.

By the time a baby is born, already three-quarters of the cells of the brain are formed and the quarter which is left is formed by the first birthday. As soon as children reach 3 years, they have a brain which is as big as an adult's, and when children are growing, the neurons of the brain grow and develop with them. Thus a poor diet can hamper the growth of children, and also affect their ability to process information and learn. This becomes worse if the iron levels in the body dip below the required levels.
Iodine shortage also leads to irreversible motor and cognitive developments in the child. Similarly, DHA which is considered to be an essential fatty acid in the child development, if compromised, can lead to learning problems. It is known that DHA is the key component for the intensive production of the synapse which is important in the initial years of life for development and learning. Other nutrients like zinc, folic acid and choline all pay a role in the initial functioning of the brain.

Feeding a variety of food to the baby is important as they help in the development, but certain foods are a must. These are:

- Breast Milk: As per dieticians, a baby can only digest breast milk or formula milk in the initial months. Babies should be breastfed for the first six months as it has the basic nutrients required by a baby, and also gives protection against allergies, digestive diseases and infections. Breast milk also has iron which is crucial for the development of the baby.

- Iron-rich cereals: Babies can be fed solid food by 4-6 months. If a baby can sit without support and shows tongue thrust reflex, then he or she is ready for solids. Starting solids with the introduction of cereals or rice cereals is good, as they can be easily digested. It can also be diluted with the breast milk or formula. As these cereals are rich in iron, they are good for the development of the baby. A diet deficient in iron leads to delayed talking and walking of a child.

- Fruit and vegetable: A good time to introduce vegetables and fruits is when the baby is 6-7 months. These foods are loaded with minerals and vitamins which provide different textures and tastes to the baby. Carrots mashed and strained, along with beans, apples, bananas, peaches and peas and pears can be given to the baby. These can be boiled or pureed or mashed for the baby for easy consumption.

- Pureed Food: These foods are generally the meats which can be given from 8-9 months. Meats like lamb, chicken and liver contain iron. The iron of the meats is easily absorbed, as compared to the iron in plants. For the maximum absorption of the iron in the meat, it should be served with vitamin C, some fruits, cantaloupe or broccoli. It is believed that vitamin C boosts the absorption of iron.

Though there are a number of environmental and genetic factors which affect the development of a child, food is one of the most important factors. Thus it should be kept in mind that good food leads to a happy, healthy and a well-developing baby. Start from the beginning and focus on the right portions to ensure the health of your baby.

3751 people found this helpful

बच्चों को क्या खिलाएं - Bachhon Ko Kya Khilayen!

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Lakhimpur Kheri
बच्चों को क्या खिलाएं - Bachhon Ko Kya Khilayen!

हम अक्सर देखते हैं कि छोटे बच्चे खाने को लेकर बहुत परेशान करते हैं. कई मां-बाप की तो यहाँ तक शिकायत होती है कि उनका बच्चा तो कुछ खाता ही नहीं है. बच्चे को सिर्फ खाना खिलाने और उसकी शारीरिक व मानसिक जरूरत के हिसाब से उसके आहार का चुनाव करने में काफी अंतर होता है. बच्चे की जिंदगी के शुरुआती वर्षों में पौष्टिक आहार का खास महत्व है. हल्की सी लापरवाही बच्चे के लिए भारी पड़ सकती है. स्वास्थ्यवर्धक खाद्यपदार्थ किसी भी बच्चे के दिमागी विकास, दांत, हड्डियां मजबूत तथा सुदृढ़ मांसपेशियां केवल तभी बन सकती हैं जब बच्चे को नियमित रूप से पौष्टिक आहार मिलता रहे. ऐसा भी नहीं है कि केवल विटामिन की गोलियां या टॉनिक पिलाने मात्र से ही किसी भी बच्चे को स्वस्थ रखा जा सके. समय पर दी गई अच्छी खुराक उसके अच्छे स्वास्थ्य का भविष्य निर्धारित करती है. बच्चे का आहार तय करते समय बहुत सावधानी की जरूरत होती है. बच्चों को शारीरिक और मानसिक रुप से स्वस्थ रखने के लिए माता-पिता को उनके आहार के बारे में जानकारी होना जरूरी है. आइए इस लेख के माध्यम से जानें कि छोटे बच्चे को क्या खिलाएँ?

बच्चों को किस तरह के आहार की है जरूरत-
जो बच्चे 1 से 4 साल के होते हैं उन्हें कैलोरी और पौष्टिक तत्व की बहुत ज्यादा जरूरत होती है, क्योंकि बच्चों का शरीर पौष्टिक तत्व और खाने-पीने की आदतें पर निर्भर होती हैं. इसलिए जरूरी है कि उसे पौष्टिक और अच्छे खाने की आदत को विकसित किया जाए. बच्चे को संतुलित आहार देने की ओर ध्यान दें. सूखे मेवे, साबुत अनाज, हरी पत्तेदार सब्जियां, विभिन्न रंगों के फल और सब्जियां (काले अंगूर, बेर, चुंकदर, आलूबुखारे आदि). खाने में तरह-तरह की चीजों को शामिल करने से सभी प्रकार के पोषक तत्व प्राप्त हो जाते हैं. आहार में प्राकृतिक रुप से रंगों की जितनी विविधता होगी पोषण के लिहाज से उतना ही अच्छा होगा. आइए जानें बच्चों को किस तरह के आहार देने चाहिए.

सोडियम का सेवन-
जो तरल पदार्थ का सेवन नहीं करते हैं उन्हें सोडियम का सेवन जरूर करना चाहिए. यह बॉडी में तरल पदार्थ का संतुलन बनाए रखने के लिए बहुत फायदेमंद होता है. इसके अलावा ब्लड का पी.एच. लेवल नियमित करने के लिए महत्वपूर्ण है.

मैंग्नीज हड्डियां को मजबूत करता है-
बच्चों की हड्डियों को मजबूत और उसके निर्माण के लिए बहुत महत्वपूर्ण तत्व है. इसके अलावा प्रोटीन, कार्बोहाइड्रेट और फैट के मेटाबोलिज्म में सहायक होता है. इसलिए खाने में मैंगनीज की आवश्यक मात्रा को भी ध्यान में रखना पड़ता है.

हार्ट के लिए फायदेमंद है मैग्नीशियम-
हार्ट रेट को नियमित करने के लिए मैंगनीशियम बहुत महत्वपूर्ण है. यह ब्लड में मौजूद शुगर को एनर्जी में परिवर्तित करने में सहायक होता है. इसके साथ ही कैल्शियम और विटामिन-सी जैसे माइक्रो न्यूट्रीएंटस तत्वों के मेटाबोलिज्म के लिए महत्वपूर्ण है.

आयरन तत्व बढ़ाए ब्लड-
लिंफोसाइट्स के निर्माण के लिए आयरन तत्व बहुत महत्वपूर्ण है. रेड ब्लड सेल्स बॉडी में ऑक्सिजन की आपूर्ति के लिए बहुत मददगार होती हैं. इसके लिए आपको खाने में आयरन वाले खाद्य पदार्थों जैसे कि पालक आदि की सहायता लेनी होगी.

आयोडिन भी है जरुरी-
बच्चों के डाइट में आयोडीन की मात्रा शामिल करना भी बहुत महत्वपूर्ण है. आयोडिन की उचित मात्रा बच्चों को थायराइड से बचाव में मदद करता है. थायरॉइड ग्लैंड के कार्य और विकास के लिए जरुरी होता है. यह एनर्जी के उत्पादन और शरीर के विकास के लिए सहायक है.

क्लोराइड भी शामिल करें-
यह सेल्स में पानी और इलेक्ट्रोलाइट के लेवल को नियमित करने के साथ ही सेल्स का पी.एच. लेवल बनाए रखने में सहायक है. इसलिए क्लोराइड को भी अपने बच्चों के डाइट चार्ट में शामिल करें.

12 people found this helpful

Nutrition For Preschoolers

Dt. Apeksha Thakkar 90% (7314 ratings)
BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator, Translational Nutrigenomics
Dietitian/Nutritionist, Mumbai
Nutrition For Preschoolers

Preschoolers are active, bubbly, cute, spirited and adorable children (below 5 years). There are a lot of growth activities taking place inside their cells. They need a lot of nutrition to support such activities. Nevertheless, most of these preschoolers are pretty opinionated about eating. Some of them may even have grown a food faddism. At times, they may not eat anything at all. But one needs to add nutrition to their palate. How can a person do that? Let us see if this works.

- Eating with Family

These kids are very eager to eat what others are eating. They are always curious to taste such food. This is also an opportunity to offer the right balance of nutrition to the child. Since family meals usually feature an assortment of meals in moderate quantities, the child can get a bit of everything from different family members. This can fulfill its need for nutrition to some extent. Offer some portions of lean meat, eggs, poultry, whole grains, legumes etc. along with at least two servings of dairy products on a regular basis. Children may start loving it over time.

- Don’t Allow Distractions During Meal Time

Distractions like TV, smartphone etc. during meal time may distract a person from the family gathering. If all the members of the family sit together, have a meal, converse over the meal and there is no distraction, it may encourage the child to taste different food items and have good nutrition. It also fosters conversational skill. It has a demonstrative effect on children. It learns that mealtime is reserved solely for savoring nutritious food and nurturing relations through cordial conversations. At the same time people need not be strict about eating manners or neatness since that may put off the child.

- Offer a Variety of Food

A palate made of different food items may tickle the taste buds of the child better and grow a liking for food. Parents can offer sandwiches, crackers made of whole grain, vegetables, scrambled or hard-boiled eggs etc. Among dairy products one can offer milk or milk with cereals, yogurt etc. Fruit smoothies or low-fat popcorn is also a great idea.

Control Picky Eating

Most preschoolers are picky eaters. They may favor only a few types of food like crackers or chocolates. This may mar the attempts to introduce variety in the palate. It is difficult to stop children from eating their favorite food, but one can definitely control their demand for their favorite food. This is essential since the same type of food cannot help with wholesome nutrition. Even parents are tempted to prepare only those items that the child prefers, resisting temptation. One needs to continue to offer a variety of food items. Initially, the child may resist, but eventually it may become bored of regular food and may start picking at other items.

It is difficult to introduce new food to preschoolers, but with some effort and consistency, the child may at least start picking at different food items. This can help with required nutrition.

3148 people found this helpful

Healthy Snacks To Include In Your Child s Diet!

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Lakhimpur Kheri
Healthy Snacks To Include In Your Child s Diet!

A balanced nutrition diet is very important for a child because good nutrition reduces the risk of chronic diseases. An undernutrition child would have less energy and even lesser interest in learning that can affect mental abilities. A child’s diet also play a major role in developing the physical growth. Also, unhealthy eating habits can contribute to obesity, so mothers can consider the following healthy snack ideas for their kids.

A complete diet plans for kids should be maintained that include healthy snacks for kids that can be consumed after-school or in day time. The mother of child can come up with certain creative ideas to make healthy food flavorful that might seem attractive to the kid.

A common misconception in people’s mind is that ‘kid food’ is ‘fun food’. However, most of these foods are processed using chemicals and have zero nutritional value. Such food items should not be included in kid’s diet. A health care professional can also assist child’s parents to prepare a complete diet plan that should consist of healthy snack and not just ‘fun food’.

Some of the healthy snacks for kids that they can munch upon in mid day are:

1. Fruits

Your kid should be encouraged to eat fresh fruits instead of canned juices, made up of artificial sugars. Fruits are rich source of vitamins and dietary fiber and should be consumed on daily basis. It is very rightly said that ‘An apple a day keeps the doctor away’.

2. Sandwiches

Almost every child loves sandwiches and mothers can make it using green leafy vegetables which will ultimately include lots of good things in the child’s diet. Cheese and eggs can also be added to increase the nutritional value of sandwiches.

3. Frankie/Rolls

Children get attracted to creative things and frankie is among their favourite snacks. It can be made healthier by including vegetables like mushrooms and carrots, making it full of goodness.

4. Milk shakes

Milk shakes are a great way to include dry fruits such as almonds, date and walnuts in the diet plan of your child. You can also add some chocolate powder to make it attractive for kids. This is a very healthy snack because milk is extremely important for your child’s growth.

5. Ragi Cookies

Instead of munching upon biscuits that are made up of trans fat, you can prepare Ragi cookies for your kids. Ragi cookies are a rich source of calcium and is a perfect mid day snack. It is low in fat and has lots of energy.

6. Dhokla

Dhokla is a traditional snack loaded with nutrients like potassium, magnesium and phosphorus. It can be included in diet routine of the child. The snack is not only good in taste but has several health benefits too.
 
There are also certain food that you might think is good for your child but it is actually not. Such food should not be regarded as healthy snacks and should be avoided being eaten. Some of the food items that should not be included in your kid’s diet plan are:

1. Energy bars

One might believe that energy bars are full of proteins and can be proved nutritious for the child. However, it is not the case. These energy bars have a very high content of sugar due to which they should be avoided and must not be called as healthy snack.

2. Peanut butter

Children love the taste of peanut butter and their mothers think it is healthy source of energy. But, it has been found that peanut butter consist of lots of calories and fillers, making it not a very good snack for your kids.

3. Fruit Juice

Your child must have a habit of eating fresh fruits instead of packaged juice. A lot of nutrients present in the fruit are absent when taken in the form of juice. Moreover, the packed fruit juice contains added sugars and preservatives which are proven to be very unhealthy for one’s health.

4. Vegetables chips

Vegetables chips are as unhealthy as the regular potato chips. It contains hydrogenated oils that are harmful for your child. It should never be included in the diet plans for kids.

Nutrition plays a key role in the development of your child’s growth and development and only a healthy diet can enhance the physical and mental well-being of your kid. If your kid is under-nourished, he could face long term problems in his life. Hence, parents must be very particular about diet plans for kids and should try to include healthy snacks for kids in it for their better health and lifestyle.

7 people found this helpful

Nutrition Chart Inside - Know The Healthy Diet For Your Child

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Nutrition Chart Inside - Know The Healthy Diet For Your Child

It is always a task to make your child eat healthy. You need to take proper care that your child is getting proper nutrition and minerals which is very essential for his growth and development. Instead of stopping your child to eat unhealthy stuffs focus on providing them nutritious foods that your child enjoys. 

12 year old is a age when the brain of your child needs more nutritious foods for its development. Healthy foods play a very important part in the growth and development of your child’s personality and also to fight off illness. Here we have provided the diets
for 12 year olds which you should definitely go through and make sure to include it your child’s diet plan. 

Calories a 12-year-old child should intake:

According to a survey an inactive male child should intake 1800 calories while 1600 calories should be consumed by female inactive child. At this age, Parents should focus on choosing nutrition dense foods for their children.  Get your child consumed fruits and vegetables more as they provide lot of nutrition in very few calories. 

Fruits and vegetables: These are very important for 12 year olds as it helps in making their immune system stronger and fight away germs that lead to illness. Make sure your child consumes half plate of fruits and vegetables, if he did not like then add these in his  favorite foods and serve it with curd or fat-free puddings. 

Whole grains: Whole grains are a good source of fibres, vitamins and minerals. Do not stop your child from eating rice or breads, rather change rice with brown rice and breads with wheat breads, pasta with whole wheat pastas also look for cereals that contain whole grains as first ingredients. 

Lean Protein: A 12-year-old should consume at least 4 ounces of protein foods per day. Foods like lean bean, porks, poultry, fish, beans nut are a few examples of healthy protein.

Dairy products: Diets for 12 year olds must include dairy products as it provides calcium and minerals that is very important for children. Let your child consume 3 cups of dairy products daily. 

Fats and sugar: Provide your child healthy fats from sunflower oil, mustard oil or spreads and stop them from consuming fats from pastries, chocolates or chips.   Sugar only leads to weight gain and does not provides any vitamins or minerals, so don’t let your child eat sugar on a regular basis. 

Drinks: Make sure your child drinks sufficient amount of liquids. The ideal drinks you must provide your child are milk and water. On an average,  200 ml of pure fruit drink would count as a one portion of fruit per day.  Remember not to drink flavoured juices as it contains sugar in large amount which is unhealthy for body. 

Here we provide age wise child nutrition chart

Different age groups require different amount of nutritional foods and calories for their growth and development. You can go through the child nutrition chart provided below to understand the food plan for your child. 

Age Group

Name of Food Group

Daily Requirement for Boys

Daily Requirement for Girls

Sources

2-3 years

Protein

70gm

70gm

Pulses, chicken breast, soya nuggets, egg whites

 

Fruits

1-1.5 cups

1-1.5 cups

Apples, bananas, seasonal fruits, papaya, watermelon

 

Vegetables

1-1.5 cups

1-1.5 cups

Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables

 

Grains

100gm

100gm

Rice, whole wheat, millets like jowar and bajra

 

Dairy

2 cups

2 cups

Milk, curds, fresh cheese

4-8 years

Protein

85-150gm

85-140gm

Pulses, chicken breast, soya nuggets, egg whites

 

Fruits

1-1.5 cups

1-2 cups

Apples, bananas, seasonal fruits, papaya, watermelon

 

Vegetables

1.5-2.5 cups

1.5-2.5 cups

Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables

 

Grains

115-170gm

115-170gm

Rice, whole wheat, millets like jowar and bajra

 

Dairy

2.5 cups

2.5 cups

Milk, curds, fresh cheese

9-13 years

Protein

140-185gm

115-170gm

Pulses, chicken breast, soya nuggets, egg whites

 

Fruits

1.5-2 cups

1.5-2 cups

Apples, bananas, seasonal fruits, papaya, watermelon

 

Vegetables

2-3.5 cups

1.5-3 cups

Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables

 

Grains

140-255gm

140-255gm

Rice, whole wheat, millets like jowar and bajra

 

Dairy

3 cups

3 cups

Milk, curds, fresh cheese

14-18 years

Protein

155-200 gm

140-185gm

Pulses, chicken breast, soya nuggets, egg whites

 

Fruits

2-2.5 cups

1.5-2 cups

Apples, bananas, seasonal fruits, papaya, watermelon

 

Vegetables

2.5-4 cups

2.5-3 cups

Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables

 

Grains

170-285gm

170-225gm

Rice, whole wheat, millets like jowar and bajra

 

Dairy

3 cups

3 cups

Milk, curds, fresh cheese

4 people found this helpful

Food That Aids Baby's Holistic Growth!

Dr. Nikhil Mehrotra 88% (10 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, MD - Paediatrics
Pediatrician, Noida
Food That Aids Baby's Holistic Growth!

It is often stated by doctors that a child's brain and body develop through good nutrition, and this starts even before they have been conceived. If you are planning for a baby, then it is a must to tune your body for infant nutrition, as healthy growth of the brain in a child begins much before conception. An example to support this is that folic acid intake should be started 14 weeks before conception. Folic acid is considered to be helpful in the early functioning of the brain.

By the time a baby is born, already three-quarters of the cells of the brain are formed and the quarter which is left is formed by the first birthday. As soon as children reach 3 years, they have a brain which is as big as an adult's, and when children are growing, the neurons of the brain grow and develop with them. Thus, a poor diet can hamper the growth of children, and also affect their ability to process information and learn. This becomes worse if the iron levels in the body dip below the required levels.

Iodine shortage also leads to irreversible motor and cognitive developments in the child. Similarly, DHA which is considered to be an essential fatty acid in the child development, if compromised, can lead to learning problems. It is known that DHA is the key component for the intensive production of the synapse which is important in the initial years of life for development and learning. Other nutrients like zinc, folic acid and choline all pay a role in the initial functioning of the brain.

Feeding a variety of food to the baby is important as they help in the development, but certain foods are a must. These are:

1. Breast Milk: As per dietitians, a baby can only digest breast milk or formula milk in the initial months. Babies should be breastfed for the first six months as it has the basic nutrients required by a baby, and also gives protection against allergies, digestive diseases and infections. Breast milk also has iron which is crucial for the development of the baby.

2. Iron-rich cereals: Babies can be fed solid food by 4-6 months. If a baby can sit without support and shows tongue thrust reflex, then he or she is ready for solids. Starting solids with the introduction of cereals or rice cereals is good, as they can be easily digested. It can also be diluted with the breast milk or formula. As these cereals are rich in iron, they are good for the development of the baby. A diet deficient in iron leads to delayed talking and walking of a child.

3. Fruit and vegetable: A good time to introduce vegetables and fruits is when the baby is 6-7 months. These foods are loaded with minerals and vitamins which provide different textures and tastes to the baby. Carrots mashed and strained, along with beans, apples, bananas, peaches and peas and pears can be given to the baby. These can be boiled or pureed or mashed for the baby for easy consumption.

4. Pureed Food: These foods are generally the meats which can be given from 8-9 months. Meats like lamb, chicken and liver contain iron. The iron of the meats is easily absorbed, as compared to the iron in plants. For the maximum absorption of the iron in the meat, it should be served with vitamin C, some fruits, cantaloupe or broccoli. It is believed that vitamin C boosts the absorption of iron.

Though there are a number of environmental and genetic factors which affect the development of a child, food is one of the most important factors. Thus it should be kept in mind that good food leads to a happy, healthy and a well-developing baby. Start from the beginning and focus on the right portions to ensure the health of your baby.

2454 people found this helpful
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