Ideal diet plan for children
An ideal and healthy diet plan for children should include colorful vegetables and fruits. More veggies and greater variety will make platter for children interesting for their food. Parents should be very innovative and careful in preparing their children’s diet . The diet plan for children must include-
Include plenty of fruits of all colors-
- Seasonal fruits
- Selection of whole fruits or sliced fruits over fruit juices or other canned liquids.
- Choose whole grains or foods made with minimally processed whole grains. Whole grains like- brown rice, quinoa, whole wheat, whole grain pasta and whole wheat breads should be included in the diet.
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Include protein in their diet
- Include beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs and poultry.
- You should limit red meat and avoid processed meats like- hot dogs, sausages etc.
Healthy oils which should be included in children’s diet plan are-
- Healthy plants oils like extra virgin olive, canola, corn, sunflower, and peanut oil in cooking, on salads and vegetables.
- Avoid the use of butter to occasional use.
- Some ghee is allowed.
Dairy products which should be included on the plate are-
- Make them drink plain unflavored milk, curd, some cheese, and other unsweetened dairy foods.
- Milk is an important source of calcium and vitamin D, which is highly required for children.
Diary products
Water intake
Encourage them to drink lots of water instead of soda or juices.
There are some do’s and dont’s for children’s diet like-
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- We must avoid providing chocolates to children.
- Avoid processed foods like- chips etc.
- Include green leafy vegetables like spinach, mashed potato, and oats and millets chapatti in their diet.
- You may include soybean items like tikki etc in their diet.
- Encourage them to exercise regularly.
Reference:
https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/
