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A Simple Diet Chart For Your Growing Child

My 6-year-old son is now starting out his life as a second grade student. It feels like just yesterday he was a toddler and I was running about, figuring out what my child needs to eat. I knew that I couldn’t just take guesses at what I need to feed my child. I had to plan out every meal in advance. This is why I started writing down a meal plan at the start of every week. I would buy the weekly groceries according to it. I would try to make sure that the whole family eats same/similar meals so that it is easier to prepare.

To make the meal plan, I would follow a basic diet chart. This means making sure that my child is meeting the daily requirement of nutrients needed for proper, healthy growth and development.

1. Proteins

Kids need proteins as it is the basic building block of their muscles, bones, blood, skin and organs. It is used for making body chemicals like hormones and enzymes as well. It is also required for repairing and building tissues. Children can obtain it from chicken, eggs, pulses and egg whites. They need only 1 gm of protein per kg body weight.

2. Carbs

Children need to consume carbohydrates daily as it is their body’s main source of energy. It ensures proper functioning of the brain and nervous system, proper metabolism rates and for their overall health. All whole grains and some veggies like potatoes provide carbohydrates. Consuming dietary fibre (a type of carb) is essential for proper digestion. Vegetables and fruits are a good source of dietary fibres. Your child needs around 130 gms of carbohydrate every day and 20-25 gms of dietary fibre every day.

3. Vitamins

Your child’s body needs all the vitamins in a proper ratio every day. This can be covered by having the right amounts of brightly coloured fruits and vegetables (orange, pumpkin, carrots, etc) every day. They ensure proper functioning of the eyes, muscles, bones, teeth and help make the immune system stronger. They are also good for the skin and hair.

4. Minerals

Consumption of minerals ensures that their body grows and develops in a healthy manner. It helps transmit nerve impulses and builds strong bones. To ensure that your child has enough minerals, you need to ensure that they consume the right amount of dark coloured fruits and vegetables (spinach, beetroot, french beans) along with meats (both red and lean) and nuts (walnuts, cashews, almonds, etc) every day.

5. Fats

There are plenty of sources of healthy natural fats for your little one. Unsaturated fats are considered to be the good fats. You should ensure that your child gets the proper amount of fats as they help keep them looking healthy and will protect them from dangerous diseases too. Fats help the body regulate their body temperature. It also acts as an alternative source of energy (along with proteins) once the energy from carbohydrates gets used up. Sources of healthy fats include dairy products, nuts, meat, eggs and avocados. On a daily basis, your child needs around 1000-1200 kcal of fats per day.

Now, it might be difficult to convince your child to finish eating up their fruits and vegetables but they definitely won’t have any problem with drinking juice. This is where Tropicana Essentials will help you out. Having just one glass of Tropicana Essentials FRUITS and VEGGIES is as good as having one serving of the recommended fruits and veggies intake.

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