20 Sep, 2022
Are you an anxious parent who worries whether their child’s nutrition requirement is met or if they are of the optimal weight for their age? You are not alone!
Children need nutrients like Protein, Carbohydrates, Fats, Vitamins, and Minerals for their optimal growth but the amount varies based on their growth stage.
It is vital to understand that every child is unique and so are their nutritional requirements. The needs of the children vary based on Age, Gender, Height, Weight, and Activity Levels. And their growth can be monitored by accessing their Height for Age, Weight for Height, Weight for Age, and Cognitive skills.
Poor or improper nutrition slows down a child’s mental and physical growth. Thus, paying attention to their macronutrient profile and following a balanced diet through personalized nutrition will help you ensure your child is getting the right nutrition as per their need. And live an ailment-free life.
Monitoring Growth & Nutrition
Children, both girls, and boys from the Age of 4 – 9 years require the same amount of calories. Although, calorie requirement also varies based on the weight of the child and the activity levels if the child does not have the right weight. The micronutrient profile such as Iron, Zinc, and Magnesium requirements varies for every kilogram added. Hence the need for improving the quality of the diet through personalized nutrition.
The below table is an ICMR reference value for macronutrients.
To ensure your child receives a well-balanced diet, provide food from all food groups and restrict consumption of Junk, packaged ultra-processed snacks, and sugary beverages.
Below mentioned are the food groups
1. Cereals and Pulses
Children should include a variety of cereals such as wheat, rice, major millet, and minor millet and pulses such as dried peas, chickpeas, lentils, and pigeon peas. Avoid Ultra-processed cereal breakfasts that are less fibrous and contain added sugar.
2. Fruits and Vegetables
Children should consume a variety of fruits and vegetables. Avoid consumption of processed fruit juices and always prefer whole fruit to fruit juice.
3.Dry fruits and Nuts
Dry fruits and nuts contain properties that protect against chronic diseases. Walnuts followed by raisins have the highest antioxidant property.
4. Dairy and Meat
Paneer, Cheese, Milk, Eggs, and Meat should be made a part of their diet. 2 servings of milk should be included every day for optimal growth. Include eggs, lean meats, fish, and poultry. Limit consuming red meat.
5. Drinks
Make sure your child is drinking enough water daily. Other drinks like milk, tender coconut, or buttermilk are recommended as well. Although try to avoid sugary drinks, stimulants such as coffee tea, packaged drinks, and aerated drinks.
Personalized Nutrition
One of the quickest ways to improve the quality of nutrition is to adapt Personalized Nutrition with Gritzo SuperMilk. It is rich in micro and macronutrients like Protein, Essential Vitamins, Iron, Zinc, etc., and is suitable for children of 4 years and above. There’s no refined sugar or preservatives. And it is engineered to meet nutritional demands based on Age, Gender, and Activity levels.
To get personalized nutrition recommendations for your child, just say ‘Hi’ in the chat box.
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