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Nutrition
Guide
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Fit
children grow into fir adults. The good health of children
depends upon good nutrition and that should start right from
an early age. They have special nutritional needs to ensure
a normal growth and development. A balanced, tasty, appealing
and a varied diet will provide a good foundation of all the
nutrients, which are essentioal to keep your children healthy.
Read on, you'll find how simple good nutrition can be and
you'll discover some fun recipes for your children.
The
special nutritional needs of children.
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Nutrients
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Food
sources
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Functions
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Energy
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Cereals(wheat, rice), Pulses (chana, rajmah, soyabean),
milk, nuts, fats and oil. |
Overall
growth and development.
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Protein
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Pulse,
milk and milk products (paneer, curds, cheese), nuts.
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Tissue
building and skeletal muscle development.
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Carbohydrates
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Cereals,
pulses, fruits, sugar and jaggery.
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Growth
and development.
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Fats
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Oil,
ghee, vanaspati, butter and margarine.
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A
concentrated source of energy for overall growth and
development, also a carrier of fat soluble vitamins
like A, D, E & K.
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Fibre
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Raw
fruits (apples, oranges), vegetables, cereals, legumes
and nuts.
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Gives
a satiety value and helps to reduce constipation.
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Vitamin
A
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Dark
green leafy vegetables (spinach, fenugreek), yellow
orange fruits and vegetables (papaya, mango, and carrots)
egg and milk.
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Clear
vision, good immunity and prevents night blindness.
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Vitamin
D
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Milk
and eggs
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For
availability of calcium in our body. Thus for healthy
teeth and bones.
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Vitamin
E
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Vegetable
oils,egg and margarine.
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As
an antioxidant and for proper blood cells functioning.
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Vitamin
K
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Dark
green leafy vegetables and fruits.
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Normal
blood clothing.
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Vitamin
C
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Citrus
fruits (lemon orange, sweet lime, amla), coriander leaves
and capsicum.
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Healthy
skin, bones, gums and teeth.
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VIT
.B1
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Breads,
cereals, legumes, leafy vegetables, nuts
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Aids
in transmission of nerve impulses and reaction providing
energy
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Nutrients
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Food
sources
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Functions
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VIT.B2
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Milk,
breads, cereals, green leafy vegetable
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Promotes
healthy skin, nerves & eyes; aids in release of
energy
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VIT.
B6
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Whole
grain cereals, bananas, vegetable
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Maintains
nervous tissues, regenerates red blood cells
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VIT.
B 12
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Dairy
products
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Required
for proper functioning of all cells
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NIACIN
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Grains,
breads, nuts, vegetables
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Helps
convert food into energy
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FOLACIN
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Spinach,
broccoli, beet, beans, peas, corn, bananas, oranges
dried beans and nuts (almonds, cashews, walnuts), peanuts.
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Prevents
blood disorders; helps body use proteins
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CALCIUM
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Milk,
cheese, green vegetables, yoghurt and paneer.
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Formation
of bones & teeth, blood clotting, heart function
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CHROMIUM
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Vegetable
oils, whole-grain cereals & breads
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Involved
in glucose and energy metabolism
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COPPER
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Nuts,
whole grains
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Helps
produce haemoglobin
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IODINE
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Iodized
salt, milk
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Proper
working of thyroid gland
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IRON
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Leafy
green vegetables, dried beans, jaggery, lentils, dried
fruits, dates, raisins, nuts
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Essential
component of haemoglobin, deficiency causes anaemia
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MAGNESIUM
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Milk,
cheese, vegetables, whole grain cereals
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Activates
energy supplying enzymes
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PHOSPHORUS
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Milk,
cheese, grains, nuts, legumes
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Formation
of bones& teeth, regulates many body functions
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POTASSIUM
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Oranges,
milk, fruits, vegetable
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Balances
water levels in cells
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SODIUM
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Table
salt, most foods, processed foods
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Regulates
fluids in body, thus influences blood pressure; essential
to nerve function and energy production. Most diets
have an excess of sodium that may lead to high blood
pressure
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ZINC
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Eggs,
milk
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Promotes
growth of tissues, prevents anemia
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Healthy Tips
| H |
Have
a nutritious breakfast. |
| E |
Eat
salads and raitas in every meal to ensure fibre, vitamins
and mineral intake. |
| A |
A
glass of milk every day for healthy muscle and bones. |
| L |
Lunch
and dinner should have a combination of cereals, pulses(
especially sprouts) and fresh vegetables. |
| T |
Try
to have variety in meals by incorporating natural colours,
different shapes and appealing flavours. |
| H |
Have
calm and healthy environment during meals. |
| Y |
Yummy
baked and roasted food products are preferable than fried
and salty snacks. |
| T |
Try
to avoid processed and refined foods like chips and instant
noodles. |
| I |
Include
more fruits and fruit juices instead of soft drinks and
chocolates. |
| P |
Physical
and mental fitness can be achieved by regular exercises. |
| S |
Serve
your child with healthy recipes, instead |
| 1. |
For
a young child (5-10 years.), 2 meals in a day are not
sufficient, as the child cannot have full meal at a time. |
| 2. |
Thus,
you can include 4-5 short meals in a day. |
| 3. |
Meals
should be energy dense i.e. short meals but with good
combination of nutrients. |
| 4. |
Children
usually prefer finger foods, thus during lunch and dinner
cubes and slices of carrot as well as cucumber will serve
the purpose. |
Importance
of breakfast.
| 1. |
A
nutritious breakfast is a key to your child’s good performance
in studying. |
| 2. |
Make
sure your child does not skip breakfast. |
| 3. |
One
fruit with a cup of milk and any cereal product fulfills
the necessity of breakfast. |
Packed
lunch (for school going children)
| 1. |
1/3
of the day’s requirement should be fulfilled. |
| 2. |
Try
to incorporate cereals, pulses, milk products and vegetables
in a packed lunch. |
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