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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > Good Food Habits Chart for Children

Good Food Habits Chart for Children

Are you looking for a good food chart for your child? Have a quick look at the good food habits chart for children right away.

If you are a parent, you must be aware of the struggle behind making a fussy child drink a glass of milk or make her eat a bowl of vegetables or help her eat fruits. Along with this you also have to make sure that your child drinks enough water to keep the bowel movement proper.

There are so many things for a mother to take care of that it is possible she misses out inculcating good food habits in her children. Many do not know exactly what is the right food chart for children. Some parents simply go easy with the diet of their children and include biscuits, sandwiches, candies, noodles and chocolates. Kids stay deprived of vitamins as well as important nutrients.

Nutritional Needs of Children

Below is the food chart to give you an idea of proper nutrition for children.
  • Carbohydrates – cereals and grains – 33%
  • Vitamins and minerals – varieties of fruits and vegetables – 33%
  • Milk protein – dairy products – 15%
  • Meat protein – fish meat and eggs – 12%
  • Fat and sugar – fatty foods, sugary foods – 7%

Food Examples for Kids

Let us take a look at the examples of foods that you can include in your child’s diet.

1. Grains

For example, rice – 1 cup, whole grain pasta – 1/2 to 1 cup, cereal – 1/2 to 1 cup, brown bread – 1 to 2 slices, rolls 1/2 to 1 roll, wheat biscuit – 1 or whole grain noodles – 1/2 cup. This measure is for children between 2 – 5 years of age and for children when staying at home, the serving should be 5 and for those who go to school it should be 5 – 9 servings.

2. Vegetables

For example, cauliflower, spinach, medium potato, carrot, broccoli, tomato and salad. Cooked vegetables should be 1/2 cup while raw and leafy vegetables should be 1 cup. Serving should be 2 for ages 2 – 3, servings 2 – 4 for 4 to 7 years of age, 3 – 5 servings for 8 to 11 years of age and 4 – 9 servings for 12 to 18 years of age.

3. Fruits

For example, dates, berries, apricots, grapes, bananas, peaches, oranges, mangoes, melons and pineapples. The quantity should be 1/2 cup for frozen fruits, fruit juice should be 6 ounce and dry fruits should be 1/4 cup. For children of age 2 – 3 it should be 2 servings a day, for 4 – 7 years it should be 1 – 2 servings, for 8 – 11 years it should be 1 – 2 and for 12 to 18 years it should be 3 – 4 servings a day.

4. Dairy Products

For example, milk – 250 ml, yogurt – 200 gm, cheese – 40 g and custard – 250 ml. for children aged 2 – 3 years, the serving should be 1, for children between 4 to 11 years it should be 2 – 3 servings and from 12 to 18 it should be 3 – 5 servings.

5. Lean Protein

Meat – 100 gm (2 slices) cooked, beef -3/4 cup chopped, chicken- 1 chicken leg, fish – 1 medium fillet, eggs – 1, dried beans, peas, lentils – 3/4 cup canned or cooked and peanut butter – 1 tablespoon.

6. Fats and Sweets

Low fat mayonnaise, light salad dressing, soft margarine vegetable oil – 1 tablespoon and 1 serving is enough for the day.

Try to provide balanced nutritional diet to growing children because right nutrition would help your child have a healthy growth. Many children have poor eating habits and for their parents it is important to lead and be a role model by buying, cooking, serving and eating balanced and nutritional meals as well as snacks. Make sure your child learns to eat well balanced and healthy meals to save her from various long-term health problems. The healthy habits inculcated during childhood will help them grow as healthy adults. Make sure that you talk to your doctor before including anything new in your child’s diet and before following this diet chart.

How to inculcate good eating habits in children? What are the ways to deal with fussy children? Which foods are a must for healthy growth and development of children? Discuss here.

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Sonia.1 year ago
Dairy products are a must for the healthy growth of children.
Dhyaan.1 year ago
Diet of children must include foods from all groups. It is necessary to make them eat healthy right from young age so that they stick to it for the lifetime.
Barkha.1 year ago
It is a must to follow good food habit chart for children to encourage them to eat healthy and grow strong.
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