Nutrition for Kids: A Complete Diet Plan for Your Growing Child

Written by Dnyaneshwari Burghate | July 25, 2022

Introduction

Nutrition for Kids: A Complete Diet Plan for Your Growing Child

It is important for parents to give a balanced diet to their kids, especially during their growing years. When kids get good nutrition, it supports their physical development, brain function, energy levels, and immunity, and it starts with getting the right mix across four core food groups: proteins, dairy, fruits and vegetables, and grains. It is important to limit sugary, fatty, and low-fibre foods to maintain balance.

What Foods Are Good for Child Growth?

From the age of 12, children's nutritional needs increase as they are more mentally and physically active. Here is what their diet should include:

Proteins:  Beans, meat, poultry, eggs, fish, peas, seeds, nuts, soya, cheese, yogurt, milk, and mushrooms are all strong protein sources. Proteins build muscles, support cell growth, boost metabolism, strengthen the immune system, and aid haemoglobin production. They are also good sources of vitamin B12, iron, zinc, and omega-3 fatty acids. Iron (from red meat) and omega-3s (from oily fish) are especially important for brain development and learning. 

Dairy: Milk, cheese, and yogurt are rich in calcium, protein, and vitamins D, A, B1, B2, and B12. These nutrients play a significant role in nutrition in kids, particularly for bone development during the teenage years.

Fruits and Vegetables: These are excellent sources of vitamins, minerals, antioxidants, fibre, and water. Fruits and vegetables provide energy, support immunity, and help protect children from illness later in life. A growing child's diet should include a variety of greens, other vegetables, and fruits daily.

Grains: Whole grains like wheat bread, cereals, oats, rice, quinoa, barley, corn, and wheat pasta are high in fibre and essential for sustained energy. They help maintain energy levels across the school day and beyond.

What Should Parents Avoid in a Growing Child's Diet?

Deciding ‘what foods are good for child growth and what are not?’ is a prevalent issue for parents. A good diet plan for a growing child must exclude all kinds of junk like:

• Sugary foods
• High-caffeine products
• Excessively fatty or salty foods
• Low-fiber foods

In the modern-day, nutrition in kids is mostly compromised with junk or unhealthy food or drinks options in their diet plan. Their daily diet is adulterated with chocolates, biscuits, candies, fried food, instant noodles, etc. These products contain very few healthy ingredients and a lot of artificial sweeteners, preservatives, and saturated fats that are trash for your kid’s system.

Excessive sugar, refined food or trans-fats in the diet chart of a growing child can hamper their physical development at an early age. However, healthy unsaturated fats like the ones found in vegetable oils, nuts, seeds and fish are good and necessary for the child’s health.

Balanced Diet Chart for Kids by Age (9–18 Years)

Ideally, kids in their growing years should have four meals throughout the day. They need to maintain their energy levels, and also need essential nutrients for physical and mental growth and development. The quality and quantity of food, both matter equally. A diet plan for a growing child must be full of adequate portions of nutrient-rich food and drinks. A glimpse at the requirements of daily portions of essential foods to maintain a balanced diet for growing children:

Daily portions for boys

Daily portions for girls

Top Superfoods to Add to Your Child's Diet

‘Superfood’ is a nutrient-rich food considered to be especially beneficial for health and well-being. Some of the top-picks for a balanced diet chart for 12- years-old and above, or children in their growing years:

Eggs everyday

Eggs are extremely good for brain development as they are one of the richest sources of a quintessential nutrient called ‘choline’, that supports the development of the brain. Eggs are also quite high in protein and vitamins.

Sweet flavorful Berries

Blueberries are at the top of almost all the superfood lists, but other berries like strawberries also fall in this category. They are amazing sources of Vitamin C, antioxidants, and phytochemicals. Berries help strengthen and boost the immune system.

Smear Peanut Butter

Peanut butter is a tasty and healthy source of energy and protein for growing children. It contains monounsaturated fats, which are good for growing kids.

Full-fat Cow’s Milk

A glass of full-fat cow’s milk is a rich source of calcium and phosphorous. Choosing this full-fat option over skimmed varieties is great for bones and muscle development in growing children.

Cheesy food

Cheese aids bone growth with healthy nutrients like calcium, phosphorus, protein and vitamin D present in it.

Fish dish

Oily fish, like tuna or salmon, contains Omega-3 fatty acids. These fatty acids nudge the development of the brain and nerves. This nutrient is also extremely good for eye health.

Wholegrain foods

Cereals, brown rice, or wholegrain bread are potentially healthy options as a source of fiber in the diet chart for a growing child.

Lean meat

Superb source of protein and iron to support brain function and aid the immune system.

Fresh Broccoli

Broccoli is rich in fiber and other nutrients that protect the cells from damage and aid eye health. The abundant fiber in broccoli improves the digestive system.

Beta-carotene-rich Fruits and Veggies

Papaya, carrots, sweet potato, pumpkin, and tomato are rich in carotenoids and beta-carotene. These carotenoids get transformed into vitamin A, which is good for skin health, tissue health and vision.

Sample Meal Plan for a Growing Child

Breakfast Meal options

• Paneer/cottage cheese wrap or sandwich, a glass of milk, fruit of choice
• Tomato and cheese sandwich, a glass of milk or fruit juice
• Poha with veggies, a cup of milk
• Egg omelette with wholegrain bread, a glass of milk, fruit of choice
• Cereal with milk and berries

Lunch Meal options

• Spinach/Palak paneer with chapatti and salad
• Chicken/Cottage cheese curry with chapatti or rice, curd/raita, and salad
• Fish curry with rice, and salad
• Kidney beans/Rajma with paratha/flat bread or rice, salad, a bowl of curd
• Chicken and veggies or tofu and veggies tacos

Snacks or Mid-meal options

• Spinach and potato cutlets, almonds, a glass of milk or fruit juice
• Boiled eggs, a glass of milk or fruit juice
• Upma with veggies, fruit juice
• Banana, peanut butter smoothie, a handful of nuts like almonds or pistachios
• Chicken salad

Dinner Meal options

• Lentil/dal with rice, salad, and curd
• Mix vegetable dish and dal/lentil with chapatti, and curd
• Wheat pasta with cheese and veggies, sauce of choice
• South Indian dosa or idli and sambar, with coconut chutney
• Chicken curry with rice, salad, Greek yogurt

Conclusion

Health is the treasure your child carries with them for life. The best kids' nutrition plan in India, as anywhere else, is one built on consistent daily choices, with the right proteins, dairy, grains, and produce in appropriate portions, with superfoods added where possible and junk kept to a minimum. A deliberate thought every day on what goes into your child's plate is what makes the difference over time.