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food pramid 6 years onwards

Best Child nutrition guidelines for 6 years and above

 

6 to 12 Years

This is the time at which growth will slow down and will occur gradually. This period signifies gradual decline in food requirements per unit of body weight.

Importance of breakfast:

It breaks the fast of the sleep and prepares a child for problem solving and memory spans in learning period at school. Children who skip breakfast do not make up for nutrients and energy deficits later in the day and tend to perform more poorly on test of cognition than those who eat breakfast. Kids who have breakfast perform better in academics over those who do not.

Ideal breakfast should have all food groups like liquids (porridges), Solids (idlis or rotis), Milk & milk products, Fruits & vegetables, and Fats (oil, ghee, nuts etc)

Dietary guidelines
Nutritional requirement should meet their increasing activity and growth and special requirement because of sickness or injury.

Children usually get bored with foods. It’s important to have variety food of texture, colour, &taste. Children prefer quick meals rather than large one. Snack after school should be healthy like fruits, dry fruits etc.

Packing the Lunch Box
School lunch should consist of atleast 1/3rd of the daily requirements of the child. It should be balances and have all the five group of foods. This helps in boosting the concentration and energy for the rest of the day at school. A lunch box should have a serving of green vegetable which may take care of 1/3rd requirements of vitamins and minerals.

Suggested packed lunches

1.Idli and kurma
2.Chapati, usal/ dal, any salad
3.Vegitable Paratha with raita
4.Vegitable pulav, tomato raita with an fruit
5.Curd rice, tomato or cucumber salad with pickle
6.Sambar rice , any vegetable, buttermilk
7.Dosa with sambar, chutney




12 to 18 Years

Adolescence happens with accelerated physical, biochemical and emotional development. Physical and mental changes happen due to the influence of hormones. During this period, the final growth spurt occurs with increased height and weight.

Boys grow slower than girls. With profound growth of adolescence, there is increased demand for energy, protein, minerals and vitamins. Caloric needs increase with the metabolic demands of growth and energy. Regular exercise helps adolescent to develop muscles.


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Madhura Shah



I am Madhura Virendra Shah. I am clinical nutritionist. I have done Msc (Dietetics) and post graduate diploma in sport science and nutrition. I have 4 years of experience in this field. My past experiences include working with Army Sports Institute, consulting at ICDS (Integrated Child Development Services) Government of India etc.


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