Nutrition is the supply of material and food required by cells in the body to stay alive. According to human medicine, nutrition is the science or practice of consuming and utilizing foods. Simply nutrition means consuming balance diet. A healthy eating plate contains -
Infants - During this stage of life, milk provides all the nutrition (whether it’s breast milk or formula or a combination of the two). Breast milk or formula will provide almost all nutrients a baby needs for first year of life.
Toddlers and Preschoolers - Watch the calcium intake at this stage. Calcium, a building block, is needed to develop strong bones and teeth. Soy milk, tofu, calcium-fortified orange juices, cereals and oatmeal are some of the calcium-filled options. Doctor can also recommend calcium supplements. Fiber is also important at this stage. It will help in digestion and prevent the chances of constipation. Child should consume plenty of fruit, beans, vegetables, whole grains and salad also.
Elementary school - Proteins should be of consideration at this time. Rice, beans, eggs, milk, peanut butter - all have protein. A child is more interested in junk food, chips and candies available in the canteen. No doubt, carbohydrates (sugars), fats, and sodium are required but in limited quantity.
Preteens and Teens - In puberty, young people need more calories to support their growing body. Unfortunately, teens start dieting since they are conscious for their weight gain and shape of the body. But this is not the right time for dieting. Like calories, calcium is also an important part of the diet at this time because majority of the bone mass is formed at this stage. Kids should be encouraged to have milk or milk products or calcium rich alternatives.
Teen girls need more iron since it is lost in menstruation but boys need more proteins for their body.
Always remember, A healthy child grows into healthy adult. So, it is the great responsibility of parents to fulfill all the needs of a child.
- Healthy oils like olive oil or more
- More vegetables
- Plenty of fruits and salad
- Plenty of water
- Tea or coffee in limited quantity with less sugar
- Eat whole grains like wheat, brown rice, brown bread
- Avoid refined grains like white rice and white bread
- Healthy protein diet like fish, poultry and beans. Avoid red meat or other processed meat.
- Consume nuts also.
- Consume milk for 1-2 servings per day
Infants - During this stage of life, milk provides all the nutrition (whether it’s breast milk or formula or a combination of the two). Breast milk or formula will provide almost all nutrients a baby needs for first year of life.
Toddlers and Preschoolers - Watch the calcium intake at this stage. Calcium, a building block, is needed to develop strong bones and teeth. Soy milk, tofu, calcium-fortified orange juices, cereals and oatmeal are some of the calcium-filled options. Doctor can also recommend calcium supplements. Fiber is also important at this stage. It will help in digestion and prevent the chances of constipation. Child should consume plenty of fruit, beans, vegetables, whole grains and salad also.
Elementary school - Proteins should be of consideration at this time. Rice, beans, eggs, milk, peanut butter - all have protein. A child is more interested in junk food, chips and candies available in the canteen. No doubt, carbohydrates (sugars), fats, and sodium are required but in limited quantity.
Preteens and Teens - In puberty, young people need more calories to support their growing body. Unfortunately, teens start dieting since they are conscious for their weight gain and shape of the body. But this is not the right time for dieting. Like calories, calcium is also an important part of the diet at this time because majority of the bone mass is formed at this stage. Kids should be encouraged to have milk or milk products or calcium rich alternatives.
Teen girls need more iron since it is lost in menstruation but boys need more proteins for their body.
Always remember, A healthy child grows into healthy adult. So, it is the great responsibility of parents to fulfill all the needs of a child.
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