orchidadmin |
Health and Nutrition |
2024-08-09 |
null mins read
We all know that children are picky eaters. For all parents, it’s easy to think about their children refusing to eat, because it’s a common scene across the world. Despite their best efforts, most parents, although aware of the benefits of nutrition and diet in the child’s growth and development, are unable to convince their children to eat healthily.
There’s a strong connection between growth and learning with nutrition. Nutrition is as important for children as it is for adults, but children’s nutritional needs are different. They need higher and better nutrition than adults. While it is true that the three factors that play a crucial role in the child’s development are nutrition, environment, and genes, it’s nutrition that goes a long way in improving their health and academic performance in later years.
Age | Food Group | Daily Requirements (Boys) | Daily Requirements (Girls) | Food |
---|---|---|---|---|
2-3 Years | Protein | 70gm | 70gm | Pulses and lentils, chicken, soya nuggets, egg whites |
2-3 Years | Fruits (Change fruits daily to get diverse nutrition) | 1-1.5 cups | 1-1.5 cups | Seasonal and assorted fruits |
2-3 Years | Vegetables (Change vegetables daily to get diverse nutrition) | 1-1.5 cups | 1-1.5 cups | Seasonal and assorted vegetables (if the child doesn’t like vegetables, you can boil them with a little salt and black pepper). |
2-3 Years | Grains | 100gm | 100gm | Wheat, rice, ragi, jowar, bajra, corn/maize |
2-3 Years | Dairy | 2 cups | 2 cups | Milk, curd, some ghee, paneer, cheese, khoya |
4-8 Years | Protein | 85-150 gm | 85-140 gm | Pulses and lentils, chicken, soya nuggets, egg whites |
4-8 Years | Fruits | 1-1.5 cups | 1-1.2 cups | Seasonal and assorted fruits |
4-8 Years | Vegetables | 1.5-2.5 cups | 1.5-2.5 cups | Seasonal and assorted vegetables (if the child doesn’t like vegetables, you can boil them with a little salt and black pepper). |
|
Grains | 115-170 gm | 115-170 gm | Wheat, rice, ragi, jowar, bajra, corn/maize |
4-8 Years | Dairy | 2.5 cups | 2.5 cups | Milk, curd, some ghee, paneer, cheese, khoya |
9-13 Years | Protein | 140-185 gm | 115-170 gm | Pulses and lentils, chicken, soya nuggets, egg whites |
9-13 Years | Fruits | 1.5-2 cups | 1.5-2 cups | Seasonal and assorted fruits |
9-13 Years | Vegetables | 2-3.5 cups | 1.5-3 cups | Seasonal and assorted vegetables (if the child doesn’t like vegetables, you can boil them with a little salt and black pepper). |
|
Grains | 140-255 gm | 140-255 gm | Wheat, rice, ragi, jowar, bajra, corn/maize |
9-13 Years | Dairy | 3 cups | 3 cups | Milk, curd, some ghee, paneer, cheese, khoya |
14-18 Years | Protein | 155-200 gm | 140-185 gm | Pulses and lentils, chicken, soya nuggets, egg whites |
14-18 Years | Fruits | 2-2.5 cups | 1.5-2 cups | Seasonal and assorted fruits |
14-18 Years | Vegetables | 2.5-4 cups | 2.5-3 cups | Seasonal and assorted vegetables (if the child doesn’t like vegetables, you can boil them with a little salt and black pepper). |
|
Grains | 170-285 gm | 170-225 gm | Wheat, rice, ragi, jowar, bajra, corn/maize |
14-18 Years | Dairy | 3 cups | 3 cups | Milk, curd, some ghee, paneer, cheese, khoya |
There are other foods too that you can give your child. If you want to introduce your child to any food that you eat at home or which has not been mentioned in the chart, talk to your paediatrician first.
As mentioned earlier, children are fussy eaters. Some children may take instant liking to some food and may not like eating some other food. In that case, most parents give their children milk food supplements. Milk food supplements are not healthy and can make your child obese in the long run. Also, these supplements are processed, which means they do have some chemicals or preservatives in some form and quantities which is not good for a growing child. They make your child feel full and give them the recommended daily nutrition but in the long run, can cause serious health issues.
If your child hesitates to eat home-cooked food, sit with them and make them understand why it’s important to eat nutritionally-rich food. Tell them how nutrition will help them grow to be healthy individuals.
We all know that water makes up more than half of our body weight and is crucial to keep our body functioning normally. While adults ideally need about 8-10 glasses of water every day, there’s no specific water intake recommended for children. However, it’s good to give them water throughout the day and not just when they are thirsty or ask for it. It’s said that babies do not need water during the first year of life, however, you can give them water after the baby is 9-10 months old. The water has to be boiled and cooled and only a spoon or two must be given at a time. It’s better to check with your doctor once if your child can be given water.
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