You must have heard about a balanced diet. But are you aware of the details to provide the proper nutrition to your child? This Bharat nutrition week, I will give you a comprehensive guide to a balanced diet for your children. 

First, you must understand what a balanced diet is.

A balanced diet means consuming the right proportion of a mixture of items. You might think everyone needs the same nutrients - carbohydrates, fats, protein, vitamins and minerals. Yes, it is true. But here is a catch. Everyone needs nutrients in different proportions. So for children, the proportion of nutrients will differ from that of adults. 

Now let me tell you why I am emphasizing the need for a balanced diet for children.

 

Importance of a balanced diet

 

Your children are in a growing phase. They need all the nutrients in accurate proportion for physical and mental development. Moreover, it is necessary to increase the immunity of your child. 

 

So, let’s talk about nutrients included in a balanced diet. 

 

1. Protein 

 

 

The protein proportion should be 10-15%. It helps in muscle growth and repair. Sources of protein are -

• Seafood
• Eggs
• Lean meat
• Beans
• Poultry
• Soy 
• Nuts 
• Seeds

 

2. Carbohydrates 

 

 

Their proportion should be 45-65%. It is essential for providing your child with energy. Sources of carbohydrates are-

• Rice
• Bread
• Oats
• Cornmeal

 

Now there are alternatives available for these carbohydrates. Motivate your child to have whole grains instead of refined carbohydrates. For example, choose brown bread instead of white bread and brown rice instead of white rice. 

 

3. Fats

 

 

Did you know that not all fats are bad? There are good fats and bad fats. You should include 35% of calories in the form of fat. Let me give you an idea of the good fats you should include in your child’s diet.

• Vegetable oils such as olive oil, sunflower oil, soy, corn oil
• Nuts
• Seeds
• Fish

 

4. Fruits and Vegetables

 

 

Provide raw vegetables in the form of salad. Ensure that you give only seasonal fruits and vegetables. It is advised to give five portions of fresh fruits and vegetables. 

 

5. Dairy

 

 

Children should be given 2-2.5 servings of dairy. For example, one serving is equal to one cup of milk. You can provide a variety of dairy products such as ghee, paneer, milk, curd, buttermilk, etc.

 

6. Personalized Nutrition

 

 

The best way to ensure you give your child a balanced diet is by way of personalized nutrition. Gritzo SuperMilk helps you to provide your child with the right nutrition based on age, gender, and need. It is enriched with protein, essential vitamins and minerals, along with personalized ingredients like Amla, Probiotics, Brahmi, MCT, etc.

 

Now that you know the proportions, let’s deal with the main challenge— The struggle of making your child eat a balanced diet.

• Ensure that you have family meals frequently.
• Keep changing the menu by adding a variety of snacks and food items.
• Your child will follow what you do. So ensure that you eat healthy food so that they can mimic your actions.
• Don’t over-pressurize your child to have food. Follow their hunger cues instead of constantly feeding them at a predetermined time. Go easy sometimes.