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A lot of us are often confused about what makes a balanced and nutritious diet for our kids so that they grow up healthy and strong! In response to a reader query on Rediff's Q&A, nutritionist Preeti Desai has this advice to offer:
What your child (3-10 years) should eat every day across all meals...
4 servings of milk and milk products
Example of 1 serving of milk and milk products means:
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2 serving of protein foods
Example of 1 serving of protein foods means:
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6 servings of carbohydrates (breads, roti, rice, cereals, grains)
Example of 1 serving of carbs means:
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5 serving of fruits and vegetables as mentioned below would be ideal. It's more likely that if given smaller portions your child is likely to experiment with fruits and vegetables and ideally should be given different varieties 3 to 4 times a day.
1 serving of vitamin C rich fruits / vegetables
Example of 1 serving of vitamin C rich fruits/vegetables:
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1 serving of dark green or yellow / orange fruits / vegetables
Example of 1 serving of leafy greens:
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3 servings of other fruits / vegetables
Example of 1 serving of fruits / vegetables
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Deserts are good for kids in controlled portions and you can make the healthier by topping ice cream, frozen yogurt, milk shakes with almonds, berries, fruits that will add nutrition and crunch.
Lastly 3-year-old children or more can almost eat all foods that you can eat the key is to give them smaller portion sizes at meals and snacks throughout the day, to fuel his high energy needs through the day.