Diet chart for children as per their age groups
Diet chart for children is something that concerns every parent. It is the key to achieve maximum potential, both physical and mental when the child is in developing stage. Parents already know a lot about which foods are essential for their child and which foods should the child stay away from. This diet chart for children will cover everything that you need to know. It might add to your existing knowledge or uncover some myths for you.
Diet chart for children that takes care of all essential nutrients • Protein: • Dairy products (milk, cheese, paneer, yogurt), peanut butter, nuts (almonds, walnuts, peanuts), lean meat (chicken breast, fish, etc), legumes and beans. • Carbohydrates: • Brwon rice, oats, chapatti, brown bread, sweet potatoes, fruits, cereals, legumes • Fats: • Dairy products, nuts, extra virgin olive oil, fish oil, coconut oil. • Vitamins and minerals: • A balanced diet can cover most of the required vitamins and minerals but not all. Vitamin A is present in spinach, carrot, sweet potatoes. Vitamin C is present in oranges, tomatoes, potatoes. All vegetables and fruits are beneficial for fulfilling your vitamin and mineral requirements.
Below are some special recommendations for children of different age groups
• 0-3 years of age: • Required calories are 100 for every kilogram of weight. • Newborn babies (up to 1 year) generally are on liquid diets recommended by a doctor, not much to tell there. • Nutrients to add: • Whole fats • Make sure your child is getting pure dairy products, full fatty milk, and cream. The high amount of fats would help to develop the child’s nervous system. After the age of 2-2.5, start feeding them low-fat products to limit saturated fat consumption. High consumption of whole milk products will also satisfy protein needs of your child
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4-6 years of age: Required calories are 90 for every kilogram of weight. Nutrients to add 7-11 years of age: Required calories are 70 for every kilogram of weight. Fats: 1 cup low-fat milk or other dairy products 3-4 times a day. A handful of nuts 3-4 times a day. 1 tablespoon of extra virgin olive/coconut oil 1-3 times a day. Fish oil. (Click on it to know more about it, importance, dosages etc) Protein: To be given 4-5 times day 1 whole egg, 2 egg whites 60-gram lean meat 2-3 tablespoons peanut butte
• You need to feed your children 4-5 times a day, as their activity levels are higher than adults. They may not feel hungry at times but you have to make sure they don’t skip meals. Sometimes, children resist food because they soon start to get bored with the same food. You can modify the meals to change the taste, instead of boiled eggs, make an omelet, cut vegetables differently, mix different fruits with oats, etc. • This diet chart for children has every nutrient that should go into your child’s body to help it develop and attain its maximum potential. Also, a majority of adults these days are overweight and obese, if you manage to feed your child the proper nutrition, he/she may develop this good habit and not go off the track in future. Diet chart for children is actually a diet chart for you, as you are responsible for your child’s wellbeing