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 the right food chart is 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. In this articleNutritional Needs of ChildrenFood Examples for KidsImportance of a Good Food Habits ChartCultivating Good Eating Habits in ChildrenEssential Nutrients for ChildrenNutritional Needs of ChildrenBelow 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 KidsLet us take a look at the examples of foods that you can include in your child’s diet. 1. GrainsFor 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. VegetablesFor 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. FruitsFor 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 ProductsFor 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 ProteinMeat – 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 SweetsLow fat mayonnaise, light salad dressing, soft margarine vegetable oil – 1 tablespoon and 1 serving is enough for the day.Try to provide a 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.Frequently Asked Questions (FAQs) on Good Food Habits and Good Food Habit Chart for ChildrenLet us take a quick look at the frequently asked questions (FAQs) on good food habits and good food habit charts for children.What is the importance of a Good Food Habits Chart for children?A Good Food Habits Chart can help to keep track if a child is getting the right nutrients or not. A Good Food Habit Chart can help to ensure that good eating habits are inculcated in children.How to cultivate good eating habits in children?Listed below are a few things for inculcating good eating habits in children.Develop a RoutineDevelop a good routine for inculcating good eating habits in your children. Make sure that your children eat their meals on time. Having meals on time can help to avoid hunger pangs thereby reducing the frequency of eating junk food.Be a Role ModelBe a good role model for your child. Modelling good habits can help to ensure that your child imbibes similar habits.Focus on Healthy EatingMake sure that the food that is served most of the times in your house is healthy and nutritious. Avoid stocking junk food at your home. Ensure that the snacks that you stock at home are healthy and nutritious. Stock foods like dry-fruits, fruits, homemade snacks made using whole wheat grains and flour.Have Meals TogetherFor inculcating good eating habits in children, you must have meals together as a family. Eat what you serve to your children. Eating healthy meals together can not only help to inculcate healthy eating habits in children but also in the entire family.Avoid Using Food as a RewardAward rewarding your children with foods like candies, cookies and other junk food. Children love to eat junk food and it should not be given as a reward. Let your children eat junk food once in a week.Monitor Your Child’s Eating Habits Outside the HomeMonitor your child’s eating habits outside the home. Always pack a healthy tiffin box for your child. Do not forget to give a bottle of water along with it. Always giving a tiffin box when your child goes outside will prevent him or her to avoid eating outside.Set Healthy-Eating Rules for FamilySet some healthy-eating rules which can be followed not only by children but also by the entire family. Setting healthy-eating rules for the entire family can help you to inculcate healthy eating habits in your children.Encourage Increased Intake of WaterEncourage your children to drink more and more water. Drinking more water will help your children stay hydrated as well as feel full. Drinking a lot of water will reduce the frequent hunger pangs in them and prevent them from eating junk foods.Set the Eating LimitsEnsure that your children are not overeating. Make sure that you keep a check on the limits. Whenever junk food is served to them, ensure that they are eating in limits.Have a ‘Fun Meals Day’Choose a day in a week on which you can allow your children to have the food that they love to have. Observing such a day in a week can help your children to focus on good food habits throughout the week except on the ‘Fun Meals Day’. Introducing interesting concepts can help to develop a sense of enjoyment and achievement in children while following the good food habits chart.Which nutrients are essential for the right growth and development of children?It is necessary to include the following nutrients in the diet of children for ensuring their healthy growth and development.ProteinsProteins are essential for helping a child’s body build cells. It is essential to convert the food that is consumed by a child into energy. It is also very useful for fighting infection as well as carrying oxygen. The rich sources of proteins for children include foods like eggs, cheese, fish, grains, peanut butter, nuts and seeds.CalciumIncluding calcium in the diet of children is very important for helping them develop strong bones and teeth. Development of strong bones during the early childhood years also helps in preventing bone loss later in life. Calcium along with vitamin D also help to prevent disorders called rickets. The foods rich in calcium include all the dairy products like milk, cheese, curd, cottage cheese etc.Vitamin AIncluding Vitamin A in the diet of children is very useful in boosting their immune system. It boosts the capabilities of the body to fight germs and infections. It is also very useful in improving the vision and eyesight of children. Including foods like carrots, green leafy vegetables, sweet potatoes and milk can help to include Vitamin A in the diet of children.Omega 3 Fatty AcidsOmega 3 Fatty Acids are useful in brain development of children. It is also very useful for improving your child’s overall growth and development. As per some studies including foods rich in Omega 3 Fatty Acids in the diet of children is useful for dealing with the symptoms of ADHD and asthma in them.CarbohydratesCarbohydrates help to keep the brain of children active throughout the day. It provides energy to the entire body to carry out its daily functions. Carbohydrates when consumed are broken down into simple sugars. These simple sugars then get circulated in the bloodstream and are used by the cells in the body to generate energy. Lack of carbohydrates in the diet of children can make them feel tired very easily. The sources of carbohydrates include foods like potatoes, beans, milk, corn etc.FatsFats are one of the important nutrients that children need during their growth years. Fats aid the brain development in children. Fats are also very important in helping children attain maximum growth and development prospects. Fats also help in the absorption of the fat-soluble Vitamins in the body like Vitamin A, D, E and K. Food that are rich in fats include foods like eggs, cheese, nuts, fatty fish, coconut, coconut oil, curd etc.IronIron is essential for supplying the oxygen to the entire body from lungs. It plays an important role in helping the muscles to store and use oxygen. If there is a deficiency of iron in the diet of children he or she may cope with the iron deficiency disease known as anaemia. Therefore, it is necessary to include iron rich foods in the diet of children like green leafy vegetables, ragi, beans, prunes, raisins, dates etc.FolateFolate is one of the nutrients that aids in brain development and function. It also helps in strengthening the immune and digestive system. According to some studies Folate can also help in reducing the risk of heart diseases. It also aids in the development of a healthy nervous system. The rich sources of Folate include bananas, spinach, cabbage, peas, kidney beans etc.FiberParents must include fiber rich foods in the diet of children. Fiber rich foods are essential for improving the digestive system of children. It aids in improving the bowel movements. Including adequate fiber in the diet of children can also help to reduce the risk of cancer and heart diseases in future. The foods that are rich in fiber include foods like nuts, kidney beans, whole-grains, lentils etc. Vitamin CVitamin C is essential for not only dealing with the common illnesses like common cold but also for holding the cells in the body together. It improves the wound healing capabilities of the body as well as strengthens the walls of blood vessels. It also helps in the development of strong bones and teeth. The foods that are a storehouse of Vitamin C include foods like oranges, lemons, strawberries, melons, tomatoes, potatoes, papayas, mangoes, cabbage, cauliflower etc.Cultivating good eating habits in children at an early age is very important for their healthy growth and development. Following a good food habits chart can surely help you to inculcate such habits in your child.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.
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 the right food chart is 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.
In this article
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. VegetablesFor 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. FruitsFor 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 ProductsFor 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 ProteinMeat – 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 a 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.
Frequently Asked Questions (FAQs) on Good Food Habits and Good Food Habit Chart for Children
Let us take a quick look at the frequently asked questions (FAQs) on good food habits and good food habit charts for children.
What is the importance of a Good Food Habits Chart for children?
A Good Food Habits Chart can help to keep track if a child is getting the right nutrients or not. A Good Food Habit Chart can help to ensure that good eating habits are inculcated in children.
How to cultivate good eating habits in children?
Listed below are a few things for inculcating good eating habits in children.
Develop a RoutineDevelop a good routine for inculcating good eating habits in your children. Make sure that your children eat their meals on time. Having meals on time can help to avoid hunger pangs thereby reducing the frequency of eating junk food.
Be a Role ModelBe a good role model for your child. Modelling good habits can help to ensure that your child imbibes similar habits.
Focus on Healthy EatingMake sure that the food that is served most of the times in your house is healthy and nutritious. Avoid stocking junk food at your home. Ensure that the snacks that you stock at home are healthy and nutritious. Stock foods like dry-fruits, fruits, homemade snacks made using whole wheat grains and flour.
Have Meals TogetherFor inculcating good eating habits in children, you must have meals together as a family. Eat what you serve to your children. Eating healthy meals together can not only help to inculcate healthy eating habits in children but also in the entire family.
Avoid Using Food as a RewardAward rewarding your children with foods like candies, cookies and other junk food. Children love to eat junk food and it should not be given as a reward. Let your children eat junk food once in a week.
Monitor Your Child’s Eating Habits Outside the HomeMonitor your child’s eating habits outside the home. Always pack a healthy tiffin box for your child. Do not forget to give a bottle of water along with it. Always giving a tiffin box when your child goes outside will prevent him or her to avoid eating outside.
Set Healthy-Eating Rules for FamilySet some healthy-eating rules which can be followed not only by children but also by the entire family. Setting healthy-eating rules for the entire family can help you to inculcate healthy eating habits in your children.
Encourage Increased Intake of WaterEncourage your children to drink more and more water. Drinking more water will help your children stay hydrated as well as feel full. Drinking a lot of water will reduce the frequent hunger pangs in them and prevent them from eating junk foods.
Set the Eating Limits Ensure that your children are not overeating. Make sure that you keep a check on the limits. Whenever junk food is served to them, ensure that they are eating in limits.
Have a ‘Fun Meals Day’Choose a day in a week on which you can allow your children to have the food that they love to have. Observing such a day in a week can help your children to focus on good food habits throughout the week except on the ‘Fun Meals Day’. Introducing interesting concepts can help to develop a sense of enjoyment and achievement in children while following the good food habits chart.
Which nutrients are essential for the right growth and development of children?
It is necessary to include the following nutrients in the diet of children for ensuring their healthy growth and development.
Proteins Proteins are essential for helping a child’s body build cells. It is essential to convert the food that is consumed by a child into energy. It is also very useful for fighting infection as well as carrying oxygen. The rich sources of proteins for children include foods like eggs, cheese, fish, grains, peanut butter, nuts and seeds.
CalciumIncluding calcium in the diet of children is very important for helping them develop strong bones and teeth. Development of strong bones during the early childhood years also helps in preventing bone loss later in life. Calcium along with vitamin D also help to prevent disorders called rickets. The foods rich in calcium include all the dairy products like milk, cheese, curd, cottage cheese etc.
Vitamin AIncluding Vitamin A in the diet of children is very useful in boosting their immune system. It boosts the capabilities of the body to fight germs and infections. It is also very useful in improving the vision and eyesight of children. Including foods like carrots, green leafy vegetables, sweet potatoes and milk can help to include Vitamin A in the diet of children.
Omega 3 Fatty AcidsOmega 3 Fatty Acids are useful in brain development of children. It is also very useful for improving your child’s overall growth and development. As per some studies including foods rich in Omega 3 Fatty Acids in the diet of children is useful for dealing with the symptoms of ADHD and asthma in them.
CarbohydratesCarbohydrates help to keep the brain of children active throughout the day. It provides energy to the entire body to carry out its daily functions. Carbohydrates when consumed are broken down into simple sugars. These simple sugars then get circulated in the bloodstream and are used by the cells in the body to generate energy. Lack of carbohydrates in the diet of children can make them feel tired very easily. The sources of carbohydrates include foods like potatoes, beans, milk, corn etc.
FatsFats are one of the important nutrients that children need during their growth years. Fats aid the brain development in children. Fats are also very important in helping children attain maximum growth and development prospects. Fats also help in the absorption of the fat-soluble Vitamins in the body like Vitamin A, D, E and K. Food that are rich in fats include foods like eggs, cheese, nuts, fatty fish, coconut, coconut oil, curd etc.
IronIron is essential for supplying the oxygen to the entire body from lungs. It plays an important role in helping the muscles to store and use oxygen. If there is a deficiency of iron in the diet of children he or she may cope with the iron deficiency disease known as anaemia. Therefore, it is necessary to include iron rich foods in the diet of children like green leafy vegetables, ragi, beans, prunes, raisins, dates etc.
FolateFolate is one of the nutrients that aids in brain development and function. It also helps in strengthening the immune and digestive system. According to some studies Folate can also help in reducing the risk of heart diseases. It also aids in the development of a healthy nervous system. The rich sources of Folate include bananas, spinach, cabbage, peas, kidney beans etc.
FiberParents must include fiber rich foods in the diet of children. Fiber rich foods are essential for improving the digestive system of children. It aids in improving the bowel movements. Including adequate fiber in the diet of children can also help to reduce the risk of cancer and heart diseases in future. The foods that are rich in fiber include foods like nuts, kidney beans, whole-grains, lentils etc.
Vitamin CVitamin C is essential for not only dealing with the common illnesses like common cold but also for holding the cells in the body together. It improves the wound healing capabilities of the body as well as strengthens the walls of blood vessels. It also helps in the development of strong bones and teeth. The foods that are a storehouse of Vitamin C include foods like oranges, lemons, strawberries, melons, tomatoes, potatoes, papayas, mangoes, cabbage, cauliflower etc.
Cultivating good eating habits in children at an early age is very important for their healthy growth and development. Following a good food habits chart can surely help you to inculcate such habits in your child.
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.
