Every parent plans meticulously for the healthy growth and development of their child; this starts with healthy meals packed with nutrients, minerals and vitamins that are essential to their development. Planning your child’s diet is never an easy thing as their metabolism is faster and they can process food better than an average adult. They also have different nutritional requirements for their growing bodies.
growing child burns more calories in a day than a sedentary adult can in a week, this is something parents need to consider before planning meals for their children.
The right nutrition for children can result in many benefits for your child apart from not having any nutritional deficiencies.
You must change the kind of food you give your child according to your child’s age and gender. Different ages require different ratios of the nutrients and quantity of calories. You can follow the chart below to understand the same and develop food plans accordingly.
Age Group | Name of Food Group | Daily Requirement for Boys | Daily Requirement for Girls | Sources |
2-3 years | Protein | 70gm | 70gm | Pulses, chicken breast, soya nuggets, egg whites |
Fruits | 1-1.5 cups | 1-1.5 cups | Apples, bananas, seasonal fruits, papaya, watermelon | |
Vegetables | 1-1.5 cups | 1-1.5 cups | Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables | |
Grains | 100gm | 100gm | Rice, whole wheat, millets like jowar and bajra | |
Dairy | 2 cups | 2 cups | Milk, curds, fresh cheese | |
4-8 years | Protein | 85-150gm | 85-140gm | Pulses, chicken breast, soya nuggets, egg whites |
Fruits | 1-1.5 cups | 1-2 cups | Apples, bananas, seasonal fruits, papaya, watermelon | |
Vegetables | 1.5-2.5 cups | 1.5-2.5 cups | Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables | |
Grains | 115-170gm | 115-170gm | Rice, whole wheat, millets like jowar and bajra | |
Dairy | 2.5 cups | 2.5 cups | Milk, curds, fresh cheese | |
9-13 years | Protein | 140-185gm | 115-170gm | Pulses, chicken breast, soya nuggets, egg whites |
Fruits | 1.5-2 cups | 1.5-2 cups | Apples, bananas, seasonal fruits, papaya, watermelon | |
Vegetables | 2-3.5 cups | 1.5-3 cups | Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables | |
Grains | 140-255gm | 140-255gm | Rice, whole wheat, millets like jowar and bajra | |
Dairy | 3 cups | 3 cups | Milk, curds, fresh cheese | |
14-18 years | Protein | 155-200gm | 140-185gm | Pulses, chicken breast, soya nuggets, egg whites |
Fruits | 2-2.5 cups | 1.5-2 cups | Apples, bananas, seasonal fruits, papaya, watermelon | |
Vegetables | 2.5-4 cups | 2.5-3 cups | Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables | |
Grains | 170-285gm | 170-225gm | Rice, whole wheat, millets like jowar and bajra | |
Dairy | 3 cups | 3 cups | Milk, curds, fresh cheese |
There are many nutritional supplements out there that could affect your child’s health. Not all the ingredients in these supplements are tested on children and one cannot rule out side effects. Pre-adolescent and adolescent children might be interested in taking supplements especially for weight loss or muscle building. However, here are some things you must know:
Before giving your child any nutritional supplements, it is best that you get clearance for the same from your child’s doctor.
It is important not just for you to understand kids nutrition, but for your child as well. While there are many ‘quick fix’ diets out on the internet today, remember that there can be dire consequences to poor nutrition in children. In fact, poor nutrition is considered a form of malnutrition. If not monitored carefully these consequences can lead to numerous illnesses like:
Talk to your doctor to keep yourself updated about the side effects of a poor diet and lack-lustre nutrition.
The most efficient way to build healthy habits while helping your child in their physical development is by planning a well-balanced meal that is high in nutritional value. A good diet for children can do wonders to their development, but a bad one can have dire consequences, it is important to plan a child’s diet based on the factors mentioned above as well as their own needs. Consult a dietician for a comprehensive understanding of your child’s nutritional requirements.