Hi, this is Dietitian Jyoti. On my facebook page, I got the message from one mother that she wants a kid’s diet and I thought this is a good topic to discuss with you all, so today we will discuss some key points which are very necessary for planning diet part of kids. Iske baad main aapke saath diet chart bhi discuss karne wali hun jo aap apne bcche ke liye full day plan kar sakte hain but before that if we go through some points it will be helpful for all mothers. First point does not make food very complicated while planning the kid’s diet, complicated means jaise hum bachon ki diet mein we add too many things at a time to jaise ki simple daal-roti de diya ya roti-sabzi de diya ya daal-chawal de diya that is enough for the kids jo bhi unki age hai, but all mothers say ki mera beta jitna jyada khayega utna jyada mummy ko accha lagta hai isliye eo kya karti hai ki roti-sabzi-daal-chawal everything she puts in plate and wahi pe problems shuruho jaati hai so bohot saari cheezein ek saath nhi karna hai, make it a very simple thaali. Second point, nowadays junk food is a trend like bachon ko ghar ke khaane se jyada junk food jyada accha lagta hai, junk me aa sakta hai biscuit, bread se leke burgers, pizzas and fries.
Ye itna jyada ho gya hai ki agar birthday bhi aa jata hai to menu something junk food hi rehta hai so kahi na kahi hum log ye trend change kar sakte hain like agar aap kahi junk daal rahe hain to you can substitute with another normal, healthy thing se, jaise ki agar hum fries daal rahe hain to uske saath ek veggie cutlet bhi daal dete hain to jo plate hoti hai wo balance ho jaati hai bachon ki and kahi na kahi agar hum cold drink ki jagah smoothies plan karte hain ya milkshake plan karte hain ya fruit juices plan karte hai so that is very healthy for kids. Kyunki aaj kal aap dekhne jaao to mahine mein 3-4 birthdays to aa hi jaate hain agar mahine me hi bacha 3-4 baar junk khaane lagega and other than birthday parties ghar mein bhi saturday, sunday sab ka kuch na kuch alag plan rehta hai to agar ye waise consider kiya jaye to bohot jyada ho jaata hai so this is what I feel ki junk ki jagah 15 days ya after a month aise ek target rakhte hain so it is very helpful for kids.
The third point I would like to discuss like spend time with kids jaise ki bachon ka schedule ya activity aaj hum dekhne jaayein ya social calendar unka dekhne jaayein so they are very busy than us jaise parents both are working and subeh ka breakfast to hota nhi hai bachon ke saath but raat ka dinner agar hum bachon ke saath plan karte hain to wahan pe kahi na kahi psychological bonding develop hota hai bachon ke saath and while developing that bonding agar bache ke saath poore din ka kya hua, kya nahi hua discuss karte hain so kahi na kahi bache ko bhi feel hota hai ki that parents are concerned about them ya parents pooch rahe hain ya parents ka dhyaan hai. Wahan pe bachon ke school ka timing ya kya padhai hua ya friends ke baare mein hum log puchein. Ek psychological security hum bol sakte hain ye bachon ko bhi accha lagta hai, after a 10-15 days it develops a habit between themki agar ek baar bhi aap unke saath meal miss karte hain to kah na kahi wo family time, quality time miss karne lagte hain so this is most important to spend quality time with your kids while eating.
Most importantly please switch off the gadgets like TV ya mobile while eating because this is the most important jahan pe khaana hum log khaa rahe hain jaise hi khaana munh mein jata hai digestion process starts and jahan bhi digestion process start ho raha hai agar bacha wahan pe tv samne dekh raha hai ya fir mobile gadget par hai ya screen time uska chal raha hai that blue light bache ke andar jata hai wahan pe wo absorption of nutrients mein kahi na kahi disturb karna shuru kar deta hai so wahan pe multivitamins khaane se acha hai ki agar ki yahan malabsorption hum rok sake to screen time jitna hum minimise kar sakte hain bachon ka and khaate time to bilkul bhi nahi but after that he can have that screen time so this is the most important tip for this. Next is portion of food, agar mummy thaali lekar aa rahi hai and if that plate is loaded with a lot of things then bacha kahi na kahi ek psychological negative thinking about the food unke mind mein shuru ho jata hai to it is better ki agar hum log thaali mein hardly 2 cheezein rakhte hain kahi na kahi bacha confident ho jaata hai ki accha mujhe itna hi finish karna hai and I can do it easily and jaise hi wo finish ho jaata hai to wo bhi khush ho jata hai ye soch ke ki mummy abhi itni khush hone wali hai ki meri poori plate khatam hogayi hai and kahi na kahi ek confidence buildup hota hai that I can finissh all these things so next time aap jab khana layoge bacha aaram se finish karega and agar aap thoda bhi usme add karte ho you do not have to force for the food so bacha kahi na kahi habit wahin se develop shuru karta hai to wo seekhne lagta hai ki jitna bhi parosa hai wo usko khatam karna hai. Next main add karna chahungi, please add sports activities.
Jaise maine bola social calendar itna busy ho gaya hai bachon ka jisme subeh wo school me jaate hain, aane ke baad tuition jaate hain aur wahan pe poora din khatam hota hai baccha hamse bolta hai ki abhi mujhe tv dekhna hai ya mujhe mobile dekhna hai but kahi na kahi wo jo physical activity ya sports activity hai wo miss ho jaati and because of that india is second in juvenile diabetes, bachon mein diabetes hum jaldi dekh rahe hain ya fir obesity is the most concerned factor wo wahan pe develop hona shuru ho jata hai. To at least ek ya aadha ghanta cycling, swimming, running agar ho jaata hai so it will be very helpful for a kid to maintain his proper health. Next is sleep, adults ke liye mai bolungi ki minimum 6 hours is important wahan bachon ke liye 8 ghanta sound sleep is very important and sound sleep means 8 ghanta agar raat ko proper khaana khaa ke so jata hai and morning mein uthta hai but beech mein agar disturb nahi ho raha hai so that is where growth hormones release hote hain,this is the main growth phase of kids to yahan pe wo help karta hai ki growth properly hoti hai jitni sleep jyada rahegi.
Last point is water intake, jitna jyada hydrated rahega utna jyada constipation, utna jyada bowel movement proper rahega and jaise bowelmovement cleanhota hai bacha khud se khane ko mangega and this is the most important for kids ki jitna jyada body hydrated rahegi, agar wo plain water jyada pasand nahi karta, you can give him juice,naariyal paani but jitna ho sakta hai aap liquid mein de sakte ho. Last main aap ke saath poore din ka diet chart discuss karna chahungi jo aap bache ko de sakte hain. Generally school ka timing agar dekha jaye to it is almost same for everybody, jaise bacha subeh uthte hi school ke liye ready hota hai that time bache ko uthte se hi kuch khaane ka man nahi karta hai so you can start his day with plain water, do not add anything in that no honey, no lemon juice just plain water, after plain water he can have something jaise bachon ko bohot saar khaana khake school mein jaana nahi ya doodh peeke jana nahi hai.
Most of the mummies ek practice laga deti hain ki ek glass doodh pee lo aur school chale jaayo wahan pe carbs intake kam hota hai and while studying in a school agar carbs brain ko properly nahi mil raha hai to wo affect karta hai kahi na kahi unki grasping power ko, to isliye agar wahan pe wo nuts khaa ke ya boiled andaa khaa ke bhi jaat hai to wo bhi accha hai. In a short break you can give him one fruit, in a long break you can give him proper roti and sabzi, dopahar ko lunch mein daal-rice khaa liya that is enough. Shaam ko ek chhota sa meal aap add kar sakte ho that is roasted makhana ya roasted channa,you can give him one milkshake also and raat ko dinner ke bad sote samay ek bowel bhi papaya khaa leta hai that is enough for a day unka poora quota complete ho jaata hai. This is a weight diet chart but still if you want a personalised diet chart because kahi na kahi bachon ka vitamin D bhi check karna padta hai, B12 bhi check karna padta hai to app properly check karke ek dietitian ke saath milke aap ek diet plan bana sakte hain. This is all agar aapko kuch bhi queries hain so you can ask me and I hope this is enough for today.
Thank you very much!