Make a timetable for nutrients at different slots
There is a common notion among people that Ayurvedic jadibutti and kadhas are not useful for children. However, this is not true. In fact, depending on the age group, children can be given herbal kadhas for increasing immunity, digestive or respiratory problems or other illnesses that are common among growing children. Ayurvedic medicines and powders are the best for them as they are beneficial for the digestive system. There is a new fad of recommending protein powders to children, but there is no need to do this. Children should get all their nutrients from the food they eat. Their diet should include leafy vegetables, fruits and food that is not oily and contains less fats. Valuable nutrients are required every day.
A timetable can be prepared, wherein nutrients are divided into various time slots. The diet plan changes according to the age group. I recommend parents to give children shatavari powder in milk every morning. This can prove to be an excellent nutrient in their diet.
Manisha Deokar, consultant for Ayurveda & diet
A healthy breakfast is essential
in the growing years
A balanced diet plan would include the right proportion of good carbohydrates (cereals, daliya, rotis, idlis, potatoes and bananas), adequate proteins (sprouts, poultry and soyabean) and sufficient fats that we get from nuts and homemade ghee to maintain energy. Along with this, do not forget to drink lots of water.
Calcium like ragi, soya granules, tofu, paneer and other milk products are also essential nutrients for grow ing children, as they benefit the building of bones.
Nowadays, children are easily lured by junk food and refined foodstuffs, which make them lose out on fibre in their diet. Fibre is essential for children as it tackles problems like constipation that are common at this age. Salads, wholegrain cereals and fresh fruits are excellent sources of fibre.
More importantly, I recommend parents to not let children skip breakfast, which is the most important meal of the day. Breakfast items consist of maximum carbohydrates and proteins. Thus, parents should set an example for children by sticking to a balanced diet. This is how children can imbibe healthy eating habits. Regular physical activity is another requisite for good health among children. While planning a diet, people tend to forget that exercise is equally important for healthy living. It also helps to increase concentration and efficiency. Good food, sufficient water and appropriate exercise are key factors for healthy living.
Geeta Desai, diet consultant
Homemade food at the right time is the best option
Traditional Indian food is excellent for a balanced children’s diet plan. Children should get all nutrients from the meals the family eats every day. Micro and macro nutrients are required for the development of the mind and body.
Macro nutrients include carbohydrates, proteins and fats. Micro nutrients, like vitamins and minerals, need not be given in any special form. Our usual diet includes all these vital components. Parents need to ensure that children consume good food at the right time. Every family follows its own special diet and children build on it. Pulses, rotis, rice, fruits and veggies contain the nutrients required by children. External sources like tablets and supplements should be completely excluded from their diet. Children do not need supplements until a doctor advises them in special cases. Homemade food, which consists of basic elements, is by far the best for children.
Dr Manoj Nalge, child & newborn specialist
Sprouts are a better substitute
for chocolates for instant energy
I believe that children should drink milk twice a day and eat a fruit to keep the doctor away. Everything that is cooked at home, especially green leafy vegetables, should be eaten by them. Homemade food is more hygienic, balanced and nutritious.
Also, include lots of fresh fruits and salads in their diet. Chocolates are good only if eaten at the right time, as they contain sugar and provide a lot of energy. Sprouts are a better substitute for chocolates in terms of energy, so insist on them.
Moreover, I think children should be given less spicy food as their digestive systems are delicate. Junk food is a big no-no for children; this needs to be handled with tact. It is the parents’ responsibility to make children understand the importance of a balanced diet.
Shreeyanka Udgaonkar, schoolteacher
How you present a dish makes the biggest difference to your child
Fresh fruits and vegetables are the most important constituents in a child’s diet. Seasonal fruits instead of those that are stored are always better. Avoid canned vegetables and fruits completely. Fresh food is the key to staying healthy today.
Chocolates are a regular feature in people’s diets nowadays, but instead of that if you give children honey dips or fruit syrups, it would be much healthier. You can also make a fresh cream fruit salad for your child. How you present a particular dish makes the biggest difference to your child.
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