Balanced Diet for Children

It is important for parents to plan a balanced diet for their children. The nutritional requirements in each and every child vary, depending upon the age, height, weight, and sex. A healthy diet that contains all the essential nutrients help in strengthening the immune system of a child.

Healthy Diet

Food items that contain all the essential nutrients required by your child's body must be a part of the diet. Your child needs healthy food for growth. It is important to have three meals per day which should include one protein source per meal. Whole grains and oats can be included as carbohydrate sources. Dairy products like low fat cheese or peanut butter and soy milk are good for your child's health. Fruit juices can be consumed once or twice a day.

The following food components should be included in their diet. It should meet the daily calorie requirements. Given below are the types of food that can be included in the menu.

Whole grain foods - whole grain toast, cereal and pasta. Whole grain items increase the calorie content of the body because they are rich in essential B vitamins.
Fruits and vegetables - green vegetables, carrots, lettuce, salads, broccoli, cauliflower, fruit juices such as orange, cranberry and lemon. Fruits and vegetables are rich source of calcium, iron, vitamins and minerals.
Dairy Products - milk, cheese, yogurt decorated with nuts and other dairy products. Dairy products are good sources of protein and calcium.
Lean proteins - nuts, beans, lentils, peas, meat, eggs and fish (mackerel and sardines) are rich sources of proteins. Proteins supply the essential amino acids your child needs everyday.
Fats - Sugar and sweets are required in small amounts for energy production.

Diet Chart for Children

This chart contains the food intake required by your child on a daily basis.

Food Type	Per Serve	Per Day Serving from this group
Whole Grain Foods (Bread, Pasta, Cereal)	Bread - 2 slices, Pasta - 1 cup, Cereal - 1cup	5 - 9 serves per day
Vegetables (Broccoli, Cauliflower, Salad, Spinach)	Half a cup each	4 - 5 serves per day
Fruits (Oranges, Apple, Banana)	1 piece, Juices (1 glass)	2 - 3 serves per day
Dairy Products (Milk, Cheese, Yogurt)	Milk (250 ml), Cheese (40 grams), Yogurt (200 grams)	2 - 4 serves per day
Lean Proteins (Meat, Fish, Egg)	1 piece	1 - 2 serves per day

Your child's overall development depends upon his/her dietary habits. A stipulated amount of oils like coconut oil and olive oil include healthy fats. Essential fatty acids aid in proper functioning of the brain and help in maintaining mental health. Oily fish are rich in essential fatty acids. Folates refers to vitamin B which helps produce red blood cells. Green leafy vegetables (spinach and turnip) and citrus fruits are good sources of folate. Vitamin A is required for the proper growth and development of cells and is good for the eyes. Carrots, pumpkin and broccoli are rich sources of vitamin A. Vitamin C, an antioxidant, helps in iron absorption. Fruits (apple, oranges, dark berries) are rich in vitamin C. Deficiency of vitamin D causes rickets in children. Eggs and oily fish contain vitamin D. Fibers should be incorporated in the diet to prevent constipation. Fibers help in proper digestion and body metabolism. Water intake should be 6 - 8 glasses per day to prevent dehydration

A healthy diet for children is necessary to boost their energy levels. Encourage your child to eat nutritious food items. While processed food or junk food may tickle the taste buds, only a proper diet can keep your child fit and healthy.