Your child's age, sex, weight and physical activity level are important for drawing up a meal plan. But factors, such as whether your child is allergic to certain foods, has a family history of diabetes, high cholesterol or high blood pressure, or suffers from disorders like asthma or constipation, should also be taken into account. Apart from a healthy diet, children should also be encouraged to enjoy sports and other forms of physical activity to prevent obesity and keep them fit. Six healthy practices to encourage in children
The food pyramid
Careful understanding of food groups is important while planning your child’s diet which should ideally include every food group essential for your child's appropriate physical and mental development. The food guide pyramid, published by the USDA (United States Department of Agriculture), suggests guidelines for six major food groups to match the nutritional requirements of children, based on their sex, age, weight and physical activity level. In short, it is a guide designed to help you plan balanced meals for your children.
Carbohydrates are an ideal source of energy as they convert easily into glucose (or sugar). The basic food items included in this food group are wheat, rice, oats and other cereals and grains. Whole wheat foods like brown bread, chapattis and brown rice are healthier than refined flour products like white flour or maida, white rice and white bread. They are also good sources of fiber and help to lower the risk of obesity, diabetes, high cholesterol level, high blood pressure and coronary heart disease. At least five to six servings of healthy carbohydrates are recommended daily.
Cooking oil forms a necessary part of diet and cooking. However, the trick lies in choosing one that is healthy. Healthier cooking oils recommended by experts include canola, olive, sunflower, soya bean, corn and rice oil. Avoid use of dairy fats such as butter and ghee while cooking.
At least six servings of both, fruits and vegetables, are recommended for children every day. Vegetables, especially orange and dark green ones, are good sources of vitamins and minerals. They are low in calories but high in their nutritional value. Fruits are rich in vitamins, natural sugars and fiber. A serving of seasonal fruits everyday helps to keep the body healthy.
These are rich sources of protein, vitamins B and E, iron, magnesium and zinc. Beans and legumes form a regular part in our diet in the form of dals. Prepared with a mix of spices, they are low in calories and have a high nutritional value. Unsalted nuts are healthy snack options that can be given to children to have on their way home from school or in between classes. Two servings of dal, each with lunch and dinner, and about 10 – 15 nuts daily should suffice.
Poultry, fish and meat are rich in protein, calcium, vitamins and minerals, zinc, magnesium and iron. Fish is a good source of protein while eggs supply all the essential amino acids. Children who are non-vegetarians or ovo-vegetarians can have three servings of eggs or meat products per week.
Calcium is essential for the proper growth of your child's body. Milk, yogurt and cheese are rich sources of not only calcium, but also phosphorus, and vitamins A and D. Two glasses of milk along with a serving of yogurt after meals, and cheese in small amounts, may be recommended.
Your child's age, sex, weight and physical activity level are important for drawing up a meal plan. But factors, such as whether your child is allergic to certain foods, has a family history of diabetes, high cholesterol or high blood pressure, or suffers from disorders like asthma or constipation, should also be taken into account. Apart from a healthy diet, children should also be encouraged to enjoy sports and other forms of physical activity to prevent obesity and keep them fit. Six healthy practices to encourage in children
