|
|
| To Indulgence…eat to live & live to eat
Taken From The BLOG Of: Ben Eastaugh and Chris Sternal-Johnson
http://ssriranjini.wordpress.com Nutrition Guide March 29, 2008 in Nutrition Guide
Fit children grow into fit adults. The good health of children depends upon good nutrition and that should start right from an early age. They have special nutritional needs to ensure a normal growth and development. A balanced, tasty, appealing and a varied diet will provide a good foundation of all the nutrients, which are essential to keep your children healthy. I am presenting this article from Tarladalal website.
The special nutritional needs of children. | Nutrients | Food sources | Functions | | Energy | Cereals(wheat, rice), Pulses (chana, rajmah, soyabean), milk, nuts, fats and oil. | Overall growth and development. | *Protein | Pulse, milk and milk products (paneer, curds, cheese), nuts. | Tissue building and skeletal muscle development. | *Carbohydrates | Cereals, pulses, fruits, sugar and jaggery. | Growth and development. | *Fats (33% Less Than Most Potato Chips) | Oil, ghee, vanaspati, butter and margarine. | A concentrated source of energy for overall growth and development, also a carrier of fat soluble vitamins like A, D, E & K. | *Fibre | Raw fruits (apples, oranges), vegetables, cereals, legumes and nuts. | Gives a satiety value and helps to reduce constipation. | | *Vitamin A | Dark green leafy vegetables (spinach, fenugreek), yellow orange fruits and vegetables (papaya, mango, and carrots) egg and milk. | Clear vision, good immunity and prevents night blindness. | | Vitamin D | Milk and eggs | For availability of calcium in our body. Thus for healthy teeth and bones.
| | *Vitamin E | Vegetable oils,egg and margarine. | As an antioxidant and for proper blood cells functioning. | | Vitamin K | Dark green leafy vegetables and fruits. | Normal blood clothing. | | *Vitamin C | Citrus fruits (lemon orange, sweet lime, amla), coriander leaves and capsicum. | Healthy skin, bones, gums and teeth. | | *VIT. B1 | Breads, cereals, legumes, leafy vegetables, nuts
| Aids in transmission of nerve impulses and reaction providing energy. | | *VIT. B2 | Milk, breads, cereals, green leafy vegetable | Promotes healthy skin, nerves & eyes; aids in release of energy. | | *VIT. B6 | Whole grain cereals, bananas, vegetable | Maintains nervous tissues, regenerates red blood cells. | | VIT. B12 | Dairy products | Required for proper functioning of all cells.
| *NIACIN
| Grains, breads, nuts, vegetables | Helps convert food into energy. | FOLACIN
| Spinach, broccoli, beet, beans, peas, corn, bananas, oranges dried beans and nuts (almonds, cashews, walnuts), peanuts. | Prevents blood disorders; helps body use proteins. | | *CALCIUM | Milk, cheese, green vegetables, yoghurt and paneer. | Formation of bones & teeth, blood clotting, heart function.
| | CHROMIUM | Vegetable oils, whole-grain cereals & breads | Involved in glucose and energy metabolism. | COPPER
| Nuts, whole grains | Helps produce haemoglobin. | IODINE
| Iodized salt, milk | Proper working of thyroid gland. | | *IRON | Leafy green vegetables, dried beans, jaggery, lentils, dried fruits, dates, raisins, nuts | Essential component of haemoglobin, deficiency causes anaemia. | | MAGNESIUM | Milk, cheese, vegetables, whole grain cereals | Activates energy supplying enzymes. | PHOSPHORUS
| Milk, cheese, grains, nuts, legumes | Formation of bones & teeth, regulates many body functions. | | POTASSIUM | Oranges, milk, fruits, vegetable | Balances water levels in cells. | *SODIUM (200mg 0r less) | Table salt, most foods, processed foods | Regulates fluids in body, thus influences blood pressure; essential to nerve function and energy production. Most diets have an excess of sodium that may lead to high blood pressure. | | *ZINC | Eggs, milk | Promotes growth of tissues, prevents anemia. |
* (Red indicates POWER Potato Chips)
Healthy Tips
H: Have a nutritious breakfast.
E: Eat salads and raitas in every meal to ensure fibre, vitamins and mineral intake.
A: A glass of milk every day for healthy muscle and bones.
L: Lunch and dinner should have a combination of cereals, pulses( especially sprouts) and fresh vegetables.
T: Try to have variety in meals by incorporating natural colors, different shapes and appealing flavors.
H: Have calm and healthy environment during meals.
Y: Yummy baked and roasted food products are preferable than fried and salty snacks.
* (OF COURSE POWER POTATO CHIPS IS THE NUTRITIONAL EXCEPTION HERE)
T: Try to avoid processed and refined foods like chips and instant noodles. * (OF COURSE POWER POTATO CHIPS IS THE NUTRITIONAL EXCEPTION HERE ALSO)
I: Include more fruits and fruit juices instead of soft drinks and chocolates.
P: Physical and mental fitness can be achieved by regular exercises.
S: Serve your child with healthy recipes, instead
1. For a young child (5-10 years.), 2 meals in a day are not sufficient, as the child cannot have full meal at a time.Thus, you can include 4-5 short meals in a day.
2. Meals should be energy dense i.e. short meals but with good combination of nutrients.
3. Children usually prefer finger foods, thus during lunch and dinner cubes and slices of carrot as well as cucumber will serve the purpose.
Importance of breakfast.
1. A nutritious breakfast is a key to your child’s good performance in studying.
2. Make sure your child does not skip breakfast.
3. One fruit with a cup of milk and any cereal product fulfills the necessity of breakfast.
Packed lunch (for school going children)
1. 1/3 of the day’s requirement should be fulfilled.
2. Try to incorporate cereals, pulses, milk products and vegetables in a packed lunch.
* (The Perfect Place For All New POWER POTATO CHIPS) * (Red indicates POWER Potato Chips)
Last Modified: 01/16/2009 PRE,LLC | |
|