Children within 10 years are growing and they need to eat such food which can help in their growth and development. The food of school-going children should be full of nutrients so that they can build good immunity. These foods can be broadly divided into 5 categories:
1. Vegetables
2. Whole grain food
3. Protein
4. Fruits
5. Low-Fat Diary items
The major thing you need to take care of is that lots of sugary food and drinks, fatty, low fiber food should be avoided. Also, you need to ensure that they drink plenty of water at least 6-8 glasses in a day to keep them hydrated.
Reviewed By:
Dr. Akanksha Srivastava
B.A.M.S. & Nutritionist
Vegetables
Carrots, Pumpkins are vegetables that contain beta-carotene which helps the body's vitamin A to become active. Vitamin A is essential for the vision, growth, and repair of body tissue. Broccoli is protein rich and boost immunity and improves digestion.
How to Include: Go for sautéing vegetables, salad, blanched vegetables topped with grated cheese, vegetables sandwich.
Whole Grain foods
Grains food items include bread, noodles, pasta, cereals, rice, quinoa, corn, oats barley, and wheat. Grains give energy to children due to carbohydrates, which fulfil their growing needs. If you include whole grain food in their diet, then the fiber content and low glycemic index found in whole grains keep them full for a longer period. Vitamin B is also found in whole grains.
How to Include: Go for whole grain bread, whole grain banana cakes, wheat base pizza, and whole-grain pasta and noodles instead of refined flour.
Protein
Protein is essential for children's growth and muscle development, so protein should be a part of children's diet. Food rich in Zn ,Fe and B12 should be included in diet of kids. There is a wide range of protein foods, you can opt for any one of your choices.
1. Eggs - It is good source of protein and vitamins.
2. Oily Fish - Salmon, sardines, and tuna fishes contain Iron and omega-3 fatty acids linked to eye, brain, and nervous development.
3. Lean meat and chicken - Protein and iron linked to brain development.
4. Beans - Protein such as kidney beans, chickpeas, soy
5. Lentils - Protein for growth
6. Tofu - Made from soy, a good source of vegetarian protein
7. Nuts
How to Include: Go for crispy fish fingers, fish curries, scrambled eggs, Omelettes, egg curry, meatballs, chicken momos , Biryani with egg and chicken, Chicken noodles, a mashed tofu sandwich, tofu curry, tofu in a salad.
Fruits
Fruits provide essential vitamins. You should opt for brightly coloured fruits as they are rich in vitamin C which is good for immunity. Papaya, Strawberries, Orange, Apples, Kiwi, Grapes, pear are full of nutrients.
How to Include: Use strawberries and grapes as toppings for yogurt, ice cream, pancakes, Consume fresh raw fruits such as papaya, apple, and pear as all fruits taste good, Prepare juice of orange, Add-in shakes such as banana shake, strawberry shake, fill your custard with different varieties of fruits, Fresh fruit squash or ice creams, fruit chaat (add little spices in cut fruits), chocolate strawberries (strawberries coated with thick chocolate).
Low-fat dairy foods
Protein, potassium, calcium, phosphorus, and magnesium are found in low-fat dairy products. Dairy products are known to meet the calcium requirement. Dairy products should be included in every day’s diet.
How to Include: Give boiled milk or cow milk, make shakes, cheese sandwiches, plain yogurt or flavoured yogurt, milk with cornflakes.
Healthy Fluids/ Water
Water/ Fluids is helpful in the digestion of food. It contains lots of minerals. Drinking lots of water detoxifies your body. From 4 to 13 yrs kids should take 6 to 8 glass of fluids per day.
Disclaimer: This is general information only, not medical advice. Please consult your healthcare provider before starting any suggestions. this information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment. Chaabhi .com expressly disclaims responsibility and shall have no liability for any damage loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained on this site. Always consult a doctor or dietician for more information as individual people can have different allergies and medical conditions which can cause issues if above given food items are taken in excess amounts.