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A balanced diet for children is required to have a supply of nutrients and energy needed for the growing child. A child of one year of age can eat most of the dishes that are prepared for the whole family but they require less spicy food. Fussy eating starts during at this age so you need to make the food look attractive and interesting. Kids need five to six meals a day because of their small appetites.
A healthy and balanced diet such as whole wheat bread, cereals, fruits and vegetables should make up for most part of the diet of the children. Foods such as soya products, milk, pulses and cereals provide the protein necessary for this group.
Basic guidelines for nutrient requirement in balanced diet for children of different age groups are:
Calories requirement:
The calorie requirements are increased due to the high cellular activity in children above five years of age. Children less than five years should not be give skimmed milk to restrict on fat and cholesterol control, as they need the extra calories, but grilled and baked foods are preferable to fried and fatty ones. Whole grain or enriched cereals increase the calories. Concentrated sweets and foods that are high in fat should be avoided.
Protein requirement:
Protein has a very important role in the diet of pre-school children because there is considerable increase in the muscular development during these years. The requirement for essential amino acids is higher for children than adults. So protein should be selected from complete protein foods such as cheese, yogurt and milk.
Vitamin and mineral requirement:
Vitamins and minerals must be supplemented adequately. Calcium and iron requirements are relatively greater during early childhood. Deficiency of calcium can affect the bones of growing children. Foods rich in calcium such as milk and milk products, ragi, green leafy vegetables
should be included in your diet for children.
Plan a diet with your doctor
- Your doctor will recommend a high calorie intake. Carrots, spinach, whole wheat bread are some nutritional foods. Whole milk, dairy products, nuts and un-skinned potatoes are some high calorie foods with nutrients.
- Avoid junk foods like burgers, potato chips and cold drinks.
- Supplement energy foods with nutrient dense foods. Try banana shakes, fruit custard and creamed soups. Serve Soya bean soups or boiled vegetables like broccoli along with a cheese dip or fondue. Top pizzas with boiled vegetables. Make puri or vegetable rolls with stuffing’s of mashed potatoes with peas, grated carrots and chopped beans.
- You can include small meals throughout the day with soups and biscuits topped with vegetable toppings. Keep some roasted cashew nuts or peanuts as munchies for hunger pangs.
- Include lots of fruits and salads.
- Always make sure your child has his breakfast. It is an important meal because it’s needed to maintain your energy in the day ahead.
Go for good fats like vegetable oils, olive oil instead of processed butter or margarine. A good diet is a balanced diet. Let your child enjoy all foods but in the right proportion.
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