#momathon3

Good Nutrition food for our Little child:

Good Nutrition food for our child just we can give the balanced nutrition we can give for healthy habit and healthy life style.

Children requires adequate nutrition for healthy growth and development. Remember that although child needs nutritionally rich foods, his/her tummy size is small. So, we should

not treat children like an adult and expect him/her to eat as much as we do. Since we cannot increase

the quantity of food, try to increase

the quality of food that you provide to children by making the food nutrient dense.

we can try and include these in our child’s tiffin to make it nutrient-dense and healthy.
Cereals & Millets

Include 2 cup of cereals and millets

for 1-3 years old children/ day and 4

cups of cereals and millets for 4-6 years old children/day. They are good sources of protein, calcium,

iron, and B-complex vitamins. Grated carrots, chopped onions, capsicum, beetroot etc. we can be added to upma,chapati, dosa, or idli. This makes the lunch more colorful and nutritionally rich.

Pulse

Include at least one cup of pulses

day. Make child’s food nutrient-dense

by sneaking some sprouts into sandwiches, a bowl of oats, cutlets,

or in regular breakfast items like

vegetable-upma, dosa idli or paranth.

Vegetables

Include at least 2 cups of vegetables

for 1-3 years old children/ day and 3

cups of vegetables for 4-6 years old

children/day. They are rich sources of vitamins and minerals. Include

green leafy vegetables in scrambled

eggs, sandwiches, khichri, vegetable

pulao, or other snacks. Add grated

carrots, finely chopped potatoes,

beans or peas in ragi or rice roti,

upma, soups, stir fries, etc.

Fruits

Include at least 1 bowl of fruits. We can cut fruits into small pieces or

give them in the form of 100% juice

(use the edible portion of the whole

fruit to prepare the juice without

addition of water, sugar etc). Other

options are fruit milkshake, fruit salad or fruit custard.

Milk and Milk Products

Include at least 500 mL of milk and milk products whenever possible.Milk provides our child good-quality proteins and fat. we can

make the milk more nutrient-dense by tossing a handful of fruits or nuts.

Fruit milkshake is a healthy addition to our child’s tiffin. Cheese can be grated over rice, cutlets, chapati, or dosa. Add paneer cubes or grated paneer in vegetable gravies or rice

items.

Eggs, Meat, Chicken or Fish

we can may include one portion (50

g) of egg, meat, chicken, or fish

instead of one portion (30 g) of

pulses if some is a non-vegetarian.Add variety of veggies to

scrambled eggs.Toss some shredded chicken or mutton into cutlets, or fried rice.

Limit the intake of:

according to westen guide lines no salt and no sugar up to 1 year but our culture we all are use salt.

French fries and other fried foods.

Fruit-flavored drinks.

Foods high in salt, e.g. chips.