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Nutrition Chart Inside - Know The Healthy Diet For Your Child

Written and reviewed by
Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Lakhimpur Kheri  •  10 years experience
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

In case you have a concern or query you can always consult a specialist & get answers to your questions!
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