Essential Nutrient Plan and Feeding Schedule for a Healthy Kids!

Being a parent, all of us always wish that we can give our kids a healthy and balanced meal. But, how many of us do ever know that which meal contains how much nutrient quantity and what is the required percentage intake of these nutrients? In this article, you will come to know that which food contains what type of nutrients and how much is it beneficial for your kids. At the same time, you will also come to know the amount of the servings required and how to maintain their eating schedule.

However, nutrients for kids is completely based on the same principle as for adults. Each one of us require same type of nutrients like, vitamins, minerals, calcium, protein, carbohydrate and fat. The only difference is that at different ages, they require specific amount of nutrients. Following are the nutrient rich foods:

• Proteins: Beans, eggs lean meats, poultry, sea foods seeds, soy products and unsalted nuts are rich source of proteins.
• Fruits and vegetables: Fruits and vegetables are highly rich in colored pigments, water, minerals and vitamins. Give your child fresh, canned, frozen and dried fruits. If they drink juice, make sure that itg is 100% pure and without added sugars. Make sure that they get the habit of consuming fresh, dark green and leafy vegetables, as they are rich in fiber content.
• Grains: Grains are essential part of nutritional diet that offers energy for child’s normal growth and development. Choose whole grains like popcorn, oatmeal, whole-wheat bread, brown rice, quinoa etc. Limit their consumption of white bread, rice and pastas.
• Dairy: Dairy products are an excellent source of Vitamin A, D, B1, B2, B12, and calcium, which is extremely essential for maintaining healthy bone development. Ensure that your child consumes low fat or fat free dairy products, like milk, yoghurt, cheese or fortified soy beverages.
• Oils and Fats: One must not overlook the importance of oils and fats, as they are highly required for developing your kid’s brain. Fat is being used by the body as fuel and is used to absorb fat soluble vitamins like A, D, E, K. Oils cam be obtained from nuts, fish, avocados, soyabean oil, canola oil, olive oil and corn oil.

How Much milk Is Required For a Child?

• Kids with ages 2-3 years should drink 2 cups (480 milliliters/day)
• Kids with ages 4-8 years should drink 2 and half cups (600 milliliters/day)
• Kids with ages 9 or older ages should drink 3 cups (720 milliliters/day)

Daily Nutrient Guidelines for Girls and Boys

Ages 2-3

• Calories: 1,000-1,400
• Protein 2-4 ounces
• Fruits: 1-1.5 cups
• Vegetables: 1-1.5 cups
• Grains: 3-5 cups
• Dairy: 2 cups

Ages 4-8

• Calories: 1,200-1,800 (girls), 1,200-2,000 (boys)
• Proteins: 3-5 ounces (girls), 3-5.5 ounces (boys)
• Fruits: 1-1.5 cups (girls), 1-2 cups (boys)
• Vegetables: 1.5-2.5 cups for both girls and boys
• Grains: 4-6 ounces for both girls and boys
• Dairy: 2.5 cups for both girls and boys

Ages 9-13

• Calories: 1,400-2,200 (girls), 1,600-2,600 (boys)
• Proteins: 4-6 ounces (girls), 5-6.5 ounces (boys)
• Fruits: 1.5-2 for both boys and girls
• Vegetables: 1.5-3 cups (girls), 2-3.5 cups (boys)
• Grains: 5-7 ounces (girls), 5-9 ounces (boys)
• Dairy: 3 cups for both girls and boys

Ages 14-18

• Calories: 1,800-2,400 (girls), 2,000-3,200 (boys)
• Proteins: 5-6.5 ounces (girls), 5-5.7 ounces (boys)
• Fruits: 1.5-2 cups (girls), 2-2.5 cups (boys)
• Vegetables: 2.5-3 cups (girls), 2.5-4 cup (boys)
• Grains: 6-8 ounces (girls), 6-10 ounces (boys)
• Dairy: 3 cups for both girls and boys

Feeding Schedule Based on Child’s Age

• Very young children require three meals and nearly three snacks per day.
• School children requires three meals and 1-2 snacks per day
• Teens require three meals with one snack per day.

Timings of Meal

• 7 AM Breakfast
• 10 Am Snack
• 1 PM Lunch
• 4 PM Snack
• 7 PM Dinner

Sample Meal Plan

• After wake up: A glass of warm low-fat milk
• Breakfast: Vegetable egg omelette with spinach, tomato, whole grain bread along with one apple
• Mid-Morning: Fruit salad with flavoured low-fat yoghurt
• Lunch: Chicken stir fry, a cup of rice, dal and lassi
• Evening: Handful of nuts (almonds), fresh mix fruit juice
• Dinner: Whole grain roti, dal, paneer and mixed vegetables curry
• Bedtime: A glass of warm low-fat milk.