How to prepare Nutritional diet chart for children

Good nutrition intake ensures the good health of children. So children need special nutrition to ensure a normal growth and development. It is essential that a balanced, tasty, appealing and a varied diet will provide a good foundation of all the nutrients, which are essential to keep your children healthy.

Read the following to know about the essential nutrition for your children to keep them healthy and fit.

Tips for Nutritious Diet

·        For a young child (5-10 years.), 2 meals in a day are not sufficient, as the child cannot have full meal at a time.

·        Thus, you can include 4-5 short meals in a day.

·        Meals should be energy dense i.e. short meals but with good combination of nutrients.

·        Children usually prefer finger foods, thus during lunch and dinner cubes and slices of carrot as well as cucumber will serve the purpose.

Healthy tips for nutritious diet

a.       For healthy muscle and bones have a glass of milk every day.

b.      During meals have calm and healthy environment

c.       Than fried and salty snacks prefer yummy baked and roasted food products.

d.      Take nutritious breakfast.

e.       Regular exercise can maintain physical and mental fitness.

f.        Try to avoid refined foods like chips and instant noodles.

g.       Serve your child with healthy recipes

h.       Have more vitamins and mineral intake and add salads and raitas in every meal to ensure fibre.

i.         Try to have variety in meals by incorporating natural colours, different shapes and appealing flavours.

j.        Instead of chocolates include more fruits and fruit juices.

 

Functions Nutrients Food sources

Overall growth and development.

Energy

Cereals(wheat, rice), Pulses (chana, rajmah, soyabean), milk, nuts, fats and oil.

Tissue building and skeletal muscle development.

Protein Pulse, milk and milk products (paneer, curds, cheese), nuts.

Growth and development.

Carbohydrates Cereals, pulses, fruits, sugar and jaggery.

A concentrated source of energy for overall growth and development, also a carrier of fat soluble vitamins like A, D, E & K.

Fats Oil, ghee, vanaspati, butter and margarine.

Gives a satiety value and helps to reduce constipation.

Fibre Raw fruits (apples, oranges), vegetables, cereals, legumes and nuts.

Clear vision, good immunity and prevents night blindness.

Vitamin A Dark green leafy vegetables (spinach, fenugreek), yellow orange fruits and vegetables (papaya, mango, and carrots) egg and milk.

For availability of calcium in our body. Thus for healthy teeth and bones.

Vitamin D Milk and eggs

As an antioxidant and for proper blood cells functioning.

Vitamin E Vegetable oils,egg and margarine.

Normal blood clothing.

Vitamin K Dark green leafy vegetables and fruits.

Healthy skin, bones, gums and teeth.

Vitamin C Citrus fruits (lemon orange, sweet lime, amla), coriander leaves and capsicum.
Aids in transmission of nerve impulses and reaction providing energy VIT .B1 Breads, cereals, legumes, leafy vegetables, nuts

 

 

Functions Nutrients Food sources
Promotes healthy skin, nerves & eyes; aids in release of energy VIT.B2 Milk, breads, cereals, green leafy vegetable
Maintains nervous tissues, regenerates red blood cells VIT. B6 Whole grain cereals, bananas, vegetable
Required for proper functioning of all cells VIT. B 12 Dairy products
Helps convert food into energy NIACIN Grains, breads, nuts, vegetables
Prevents blood disorders; helps body use proteins FOLACIN Spinach, broccoli, beet, beans, peas, corn, bananas, oranges dried beans and nuts (almonds, cashews, walnuts), peanuts.
Formation of bones & teeth, blood clotting, heart function CALCIUM Milk, cheese, green vegetables, yoghurt and paneer.
Involved in glucose and energy metabolism CHROMIUM Vegetable oils, whole-grain cereals & breads
Helps produce haemoglobin COPPER Nuts, whole grains
Proper working of thyroid gland IODINE Iodized salt, milk
Essential component of haemoglobin, deficiency causes anaemia IRON Leafy green vegetables, dried beans, jaggery, lentils, dried fruits, dates, raisins, nuts
Activates energy supplying enzymes MAGNESIUM Milk, cheese, vegetables, whole grain cereals
Formation of bones& teeth, regulates many body functions PHOSPHORUS Milk, cheese, grains, nuts, legumes
Balances water levels in cells POTASSIUM Oranges, milk, fruits, vegetable
Regulates fluids in body, thus influences blood pressure; essential to nerve function and energy production. Most diets have an excess of sodium that may lead to high blood pressure SODIUM Table salt, most foods, processed foods
Promotes growth of tissues, prevents anemia ZINC Eggs, milk