Kids Diet Plan for Age Group 2-12 Years

Kids Diet Plan for Age Group 2-12 Years
Kids Diet Plan for Age Group 2-12 Years
Kids Diet Plan for Age Group 2-12 Years

Kids Diet Plan for Age Group 2-12 Years: –

  1. Brain development
  2. Height development
  3. Muscle development
  4. Bone development

Diet for kids is predicated on a similar principle as a diet for adults. Everybody needs a similar variety of nutrients – like vitamins, minerals, carbohydrates, protein, and fat. Kids, however, need different amounts of specific nutrients at different ages.

Take these dense foods with nutrients

  1. Protein: select food, lean meat and poultry, eggs, beans, peas, soy product, and unsalted nuts and seeds.
  2. Fruits: Encourage your kid to eat a spread of recent, canned, frozen or dried fruits – instead of fruit crush juice. If your kid drinks juice, ensure its 100% juice while not additional sugars and limit his or her servings. Seek for canned fruit that claims its light-weight or packed in its own juice that means its low in additional sugar. Detain mind that one-quarter cup of edible fruit counts together cup-equivalent of fruit.
  3. Vegetables: Serve a spread of recent, canned, frozen or dried vegetables. Aim to give a range of vegetables, together with dark green, red and orange, beans and peas, starchy et al., each week. Once choosing canned or frozen vegetables, seek for choices lower in sodium.
  4. Grains: opt for whole grains, like cereal (whole-grain) bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains like white bread, pasta, and rice.
  5. Dairy: Encourage your kid to eat and drink light or low-fat dairy product, like milk, yogurt, cheese or fortified soy beverages.

Limit your child’s calories from

  • Added sugar: Limit additional sugars. Present sugars, like those in fruit and milk, don’t seem to be additional sugars. Samples of additional sugars embrace sugar, corn sweetener, corn syrup, honey, and others.
  • Saturated and Trans fats: Limit saturated fats — fats that principally come from animal sources of food, like beef, poultry, and full-fat farm product. Seek for ways in which to switch saturated fats with vegetable and nut oils, which give essential fatty acids and fat-soluble vitamin. Healthier fats also are naturally available in olives, nuts, avocados, and food. Limit Tran’s fats by avoiding foods that contain partly hydrogenated or modify the oil.

If you have got concerning/questions on nutrition for a kid or specific issues about your child’s diet, discuss with your child’s doctor or a registered nutritionist.

Make a MEAL for your kids

MEAL-1 (BREAKFAST)
INGREDIANTS
AMOUNTS
WHOLE GRAIN BREAD1 SLICE
PEANUT BUTTER or
(ALMOND BUTTER)
1 SPOON
BANANA1/2
COW MILK or
ALMOND MILK
240 ml

OPTION for Breakfast

OPTION-1OPTION-2
PICK ONE GRAIN: –
Quinoa (1/3 cup)
Oats (1/3 cup)
Wheat chapati (1)
FRUIT: –
Banana (1/2)
Mango (1/2 thin slice)
Blueberries (2 spoon)
Strawberries (2 spoon)
MILK: –
Cow Milk (240ml)
Buffalo Milk (240ml)
Almond Milk (240ml)
Coconut Milk (240ml)
Soy Milk (240ml)
1. Cereals
a) Whole grain cereals 1/2 cup
b) Apple
c) Milk 240 ml
2. Banana Shake
a) Banana (1)
b) Peanut Butter (1sp)
c) Honey (1 sp)
d) Milk
3. Eggs
a) Egg (2 boiled)
b) Milk (24o ml)
4. OMELET: –
Omelet (2 Eggs)
Orrange Juice (240ml) or
Carrot Juice (240ml)
MEAL-2 (SNACK)
CHICK PEAS
(kidney beans, black beans)
1/2 cup
CARROTS or CUCUMBER1/2
ORRANGE
(pear, papaya, pineapple, watermelon)
1 cup
ALMONDS or CASHEWS
(walnuts-20g, peanuts-20g)
10

OPTION for SNACK

FRUIT BOWL
(Apple/banana/barries/graps/orange/
watermelon/guava)
BANANA SHAKE
(1 Banana with 1sp peanut butter, 1sp honey
with Milk)
BISCUITS
[4-5 Crackers with Humus (Mashed chickpeas)]
JUICE
(Apple Juice with Roasted chickpeas)
MEAL-3 (LUNCH)
BROWN RICE1/3 cup
LENTIL1 small bowl
GREEN VEGETABLE1 small bowl
APPLE or (orrange 1)
or (kiwi 1)
or (grapes 1/2 cup)
1/2
OPTION for LUNCH
Rice Pulao: ½ cup rice cooked with vegetable and paneer
Paneer Bhurji: 1 chapati with paneer bhurji with a piece of fruit.
MEAL-4 (SNACK)
ICE-CREAME or SMOOTHIE
Ice cream:
1. Blend fruits (Banana or Mango or Peach or Berries) then add peanut butter, seeds (Sunflower Seed or Pumpkin Seed or Chia Seed or Flax Seed or Sesame Seed).
2. Refrigerate it for 34 hours, and then serve it to your kids. Avoid adding sugar.

Smoothie:
Chose any fruit (Banana or Mango or Peach or Berries) then add any milk [Cow/Buffalo Milk (240ml) or Almond Milk (240ml) or Coconut Milk (240ml) or Soy Milk (240ml)] with peanut butter, add ice cubes, and then serve it to your kids.
MEAL-5 (DINNER)
WHEAT CHAPATI1
PANEER or TUFU1 small bowl
GREEN VEGETABLE1 small bowl
OLIVE OIL or COCONUT OIL
YOGURT or CURD1 cup

FOOD FOR HEIGHT/BRAIN/MUSCLE DEVELOPMENT

  • Eggs (Protein + yolk packed with choline for memory development)
  • Spinach (For new brain cells growth)
  • Fish (Vitamin D & Omega 3 for brain functioning and increase focus)
  • Seeds (Keep the nervous system in check)
  • Oatmeal (Heart & Brain arteries clear – better memory)
  • Plum or Apple (Quercetin – Antioxidant reduce mental stress)
  • Peanut Butter or AlmondButter (Vitamin E an antioxidant – Thiamin for brain & nervous system)
  • Milk & Yogurt (Protein & B vitamins – essential for the growth of brain tissues – energy for the brain)

MICROBREAKDOW for kids diet plan

1. Age 2-3 years kidsCalories = 1000 to 1400,
Protien = 2-4 ounces,
Fruits = 1-1.5 cups,
Vegetables = 1-1.5 cups,
Grains = 3-5 ounces,
Dairy = 2 cups;
2. Age 4-8 years kids for BoysCalories=1200 to 1800,
Protien=3-5 ounces,
Fruits= 1-1.5 cups,
Vegetables= 1.5-2.5 cups,
Grains= 4-6 ounces,
Dairy= 2.5 cups;
3. Age 9-13 years kids for GirlsCalories=1400 to 2200,
Protien=4-6 ounces,
Fruits=1.5-2 cups,
Vegetables= 1.5-3 cups,
Grains=5-7 ounces,
Dairy= 3 cups;
4. Age 9-13 years kids for BoysCalories=1600 to 2600,
Protien=5-6.5 ounces,
Fruits= 1.5-2 cups,
Vegetables= 2-3.5 cups,
Grains=5-9 ounces,
Dairy= 3 cups;
5. Age 14-18 years GirlsCalories=1800 to 2400,
Protien=5-6.5 ounces,
Fruits= 1.5-2 cups,
Vegetables= 2.5-3 cups,
Grains=6-8 ounces,
Dairy= 3 cups;
6. Age 14-18 years BoysCalories=2000 to 3200,
Protien=5.5-7 ounces,
Fruits= 2-2.5 cups,
Vegetables= 2.5-4 cups,
Grains=6-10 ounces,
Dairy= 3 cups;
Kids Diet Plan for Age Group 2-12 Years

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