Try these foods for your child and he would love to eat it. And you would love him more as he takes these nutritious delicacies.
·Tofu: It is a great source of Protein,
Vitamin B, Calcium and Iron. It has all the nutrients that your kid needs for
proper growth and bone health.
·Yogurt: It
has lot and lot of probiotics (friendly bacteria’s) . This is a key to keep the
little stomach healthy and happy.
·Mango : One
cup of this sweet fruit can provide your kid a day’s supply of needed essential
Vitamin C. This will help keep the kid’s immune system strong and healthy.
·Flax Seeds:Flax seeds are a good
source of Omega-3 fatty acids. These are very much needed for the optimal brain
development of the child. Ground flax seeds are easily absorbed by the body.
You can add ¼ cup of ground flax seeds in the flour before making
Chapati/Parantha for him/her.
·Nuts: Soaked
almonds or Walnuts are a great source of healthy fats and minerals . They add a
lot of energy to the him/her thus keeping him active always.
·Peanut Butter: When combined with whole
wheat bread , it can be the perfect sandwich for your child’s lunch box.
·Cheese: Cottage
Cheese is an ideal source of Proteins and lots of fibers. Pizza/Mozerella
cheese which have preservatives should not be encouraged.
·Beans : Beans
are a very good source of Proteins and lots of fibers.
·Popcorn: Popcorn
are whole grain food and it keeps your little one’s digestive system healthy
and perfect. But avoid popcorn with extra salt , butter etc.
Diet Plan for 2-5 year Old Kids
Always follow a balanced diet chart for children. A balanced
diet plan is very important especially for kids as they their body has
different demand for its growth and development. Balanced diet ensures proper
metabolism thereby keeping your weight in check and promoting healthy growth.
For small children between 2 to 5 year old you can follow the following diet
chart regime , modifying it according to your child’s need and availability :
Early morning :Milk 125 ml
Breakfast : 1
medium sliced bread ( or)
½ cup cooked cereal (or)
½ cup Pasta
Mid Morning : ½ cup
fruit
¼ th cup Dried fruits (or)
6 Oz fruit Juice
Lunch : ½ cup
cooked rice (or) 1 Chappati+1 cup leafy vegetables (medium size) (or) ½ cup
cooked Potatoes, carrot , Broccoli, Sweet Potato etc.
After Lunch : ½ cup
Yogurt with fruits in it.
Evening : 125 ml
milk + Whole wheat grain biscuits (1 or 2).
Dinner : Same as
for the lunch.
Note: For school going children increase the size of servings
such as ½ cup to be increased to 1 cup, Medium size bread to be increased to
large sized.
Tips for How you can include
fruits in your kid’s diet
-Use Cookie cutter to slice fruits into attractive shapes of
different forms and serve. Children might have got bored with normal plain
slices.
-Use fruits as toppings in their favourite dishes like Kheer and
Ice cream
-Mix Fruit Custard and mix fruit ice cream when served chilled
are very good option.
-You can make Banana Smoothie or Mango Smoothie. Kids would love
to eat it.
-Fruits can also be served as toppings on curd.
-You can use homemade fruit jams on the brown/wheat bread.