The more vegetables, the wider the variety will be better for your child. Because of their negative impact on blood sugar, potatoes and French fries do not count as vegetables. Try to add more green vegetables to your kid’s diet chart.
TOP 5 VEGETABLES YOUR CHILD SHOULD EAT BY BBCGOODFOOD
Consume plenty of fruits of all colours to ensure your child is perfectly fit and healthy. Choose from whole or sliced fruits (rather than fruit juices; limit fruit juice to a tiny daily glass). Every day, a child should eat five servings of fruits and vegetables.
- Choose whole grains or foods containing minimally processed whole grains. The more natural the grains, the better.
- Whole grains, such as whole wheat, brown rice, and quinoa, as well as foods made with them, such as whole-grain pasta and as per Harvard university the 100% whole-wheat bread, have a gentler effect on blood sugar and insulin than white rice, bread, pizza crust, pasta, and other refined grains.
Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry. These foods are high in protein content. Proteins are required for various functions in your body, so it is critical to include them in your diet. Meat is also high in Vitamin B12 and iron, and an iron-rich diet can help prevent iron deficiency anaemia. This common condition in children causes them to have less energy and appear pale. Soya, beans, eggs, milk, cheese, yoghurt, mushrooms, nuts, and seeds are vegetarian meat substitutes.
Use plant-based oils such as extra virgin olive oil, canola oil, corn oil, sunflower oil, and peanut oil in cooking and salads, and occasionally use butter.
- Unflavored milk, plain yoghurt, small amounts of cheese, and other unsweetened dairy foods are all excellent choices.
- Milk and other dairy products are easy to get calcium and vitamin D, but the optimal amount has yet to be determined, and research is ongoing. Consult a doctor about calcium and vitamin D supplementation for children who drink little or no milk.
- Water is the best way to quench our thirst, and it’s also sugar-free and as simple to locate as the nearest faucet.
- Limit juice to one small glass per day, as it can contain as much sugar as soda, and avoid sugary drinks like sodas, fruit drinks, and sports drinks, which have a lot of calories but almost no other nutrients. Sugary drinks can cause weight gain and increase the risk of type 2 diabetes, heart disease, and other problems over time.
Diet Chart for Kids
|After waking up
|a glass of toned milk
|Vegetable egg omelette with onion, tomato, spinach, whole grain bread slices, one apple
|Any Seasonal Fruits
|1 paneer or chicken roll with seasonal vegetable stuffing
|Potato and mix vegetable cutlets + 5 almonds + 2 walnuts
|Whole multigrain roti + any dal
|A glass of toned milk
Frequently Asked Questions (FAQs)
How do I create a healthy diet chart for my children?
Fresh fruits and vegetables should be given to children. Fruits should be raw and high in nutrients. Vegetables should be dark green and leafy, red and orange, beans and peas, and sprouts. Different types of grains should be consumed to avoid vitamin and nutrient deficiencies.
What constitutes unhealthy food for children?
Junk food includes potato chips, candy, and soft drinks. If you enjoy these snacks, the key is to eat them in small amounts to get the daily nutrients you require.
Which fruits are beneficial to children?
Strawberries and blueberries contain a high concentration of vitamin C, antioxidants, and phytochemicals. They shield healthy cells from damage, thereby strengthening the immune system.
Can we give bananas to our children daily?
Bananas are high in essential vitamins and minerals such as vitamin B6, potassium, calcium, and some essential amino acids. It boosts bone and heart health, as well as provides energy.
Which juice is suitable for kids?
It’s fine to offer juice in moderation, but make sure it’s 100% juice (like apple, orange, cranberry, or pomegranate), which can provide nutrients to a busy, picky toddler. Remember that your child should not carry a sippy cup full of juice all day.