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Diet chart for children as per their age groups

Mandeep Gill 1

Diet chart for children is something that concerns every parent. It is the key to achieve maximum potential, both physical and mental when the child is in developing stage. Parents already know a lot about which foods are essential for their child and which foods should the child stay away from. This diet chart for children will cover everything that you need to know. It might add to your existing knowledge or uncover some myths for you.

A good diet chart should include all macro and micronutrients, and it shouldn’t be called a diet chart. It should be a way of living. This diet chart for children will be divided across different age groups so that you can know exactly what you feed your children and how much.

How to increase child’s intelligence, is another one of my posts that can give you crucial information, feel free to check it out.

Diet chart for children that takes care of all essential nutrients

 

diet chart for children
source: https://cimg2.ibsrv.net/cimg/www.fitday.com/693x350_100-1/658/childeating-136658.jpg

 

Protein:

Dairy products (milk, cheese, paneer, yogurt), peanut butter, nuts (almonds, walnuts, peanuts), lean meat (chicken breast, fish, etc), legumes and beans.

Carbohydrates:

Brwon rice, oats, chapatti, brown bread, sweet potatoes, fruits, cereals, legumes

Fats:

Dairy products, nuts, extra virgin olive oil, fish oil, coconut oil.

Vitamins and minerals:

A balanced diet can cover most of the required vitamins and minerals but not all. Vitamin A is present in spinach, carrot, sweet potatoes. Vitamin C is present in oranges, tomatoes, potatoes.  All vegetables and fruits are beneficial for fulfilling your vitamin and mineral requirements.

You may include vitamin supplements to provide all the essential vitamins and minerals to your child. Consult your doctor regarding dosage and requirement.

Below are some special recommendations for children of different age groups.

0-3 years of age:

Required calories are 100 for every kilogram of weight.

Newborn babies (up to 1 year) generally are on liquid diets recommended by a doctor, not much to tell there.

Nutrients to add:

Whole fats

Make sure your child is getting pure dairy products, full fatty milk, and cream. The high amount of fats would help to develop the child’s nervous system.  After the age of 2-2.5, start feeding them low-fat products to limit saturated fat consumption. High consumption of whole milk products will also satisfy protein needs of your child.

1/2 tablespoon of extra virgin olive oil/coconut oil 1-3 times a day.

Fish oil. (Click on it to know more about it, importance, dosages etc)

3/4th cup of milk and other dairy products for 4-5 times a day.

Protein

There should be adequate protein present in their food (1.2 grams per kg of body weight). 4-5 servings per day would suffice.

4-5 servings per day would suffice.

Good amount of protein will come from dairy products.

Add smooth peanut butter, almonds, walnuts and other dry fruits. Make sure your child is able to swallow these foods without any issues.

1 whole egg per serving, 30 grams lean meat per serving, cooked legumes are also essential.

Make sure your child is able to swallow these foods without any issues.

Carbohydrates

Children’s activity level is higher than adults, and they also have a lot of scopes to grow (both physically and mentally). They should get adequate carbohydrates from sweet potatoes, brown bread, brown rice, oats, cereals, etc. Feed them 4-5 times a day.

Feed them 4-5 times a day.

1/4th cup of oats, brown rice, sweet potatoes

1/2 or 1 slice of brown bread

Fruits

2-3 servings of fruits or freshly made fruit juice are recommended.

Vegetables and fruits

2-3 servings of vegetables are also recommended, they carry more vitamins and minerals than fruits do.

 

4-6 years of age:

Required calories are 90 for every kilogram of weight.

Nutrients to add

Fats:

3/4th cup low-fat milk or other dairy products 3-4 times a day.

A handful of nuts 3-4 times a day.

1 tablespoon of extra virgin olive/coconut oil 1-3 times a day.

Fish oil. (Click on it to know more about it, importance, dosages etc)

Protein: To be given 4-5 times day

1 whole egg, 2 egg whites

60-90 grams lean meat

2 tablespoons peanut butter

Cooked legumes

30-60 grams cheese

These foods have a somewhat equal amount of protein in them, 2 eggs or 60 gram of lean meat both will give around 10-11 grams of protein.

Carbohydrates: 4-5 times a day

1/2 cup oats, brown rice, cereals, sweet potatoes

1 slice of brown bread

Vegetables and fruits

2-3 servings of vegetables are also recommended, they carry more vitamins and minerals than fruits do.

 

7-11 years of age:

Required calories are 70 for every kilogram of weight.

Fats:

1 cup low-fat milk or other dairy products 3-4 times a day.

A handful of nuts 3-4 times a day.

1 tablespoon of extra virgin olive/coconut oil 1-3 times a day.

Fish oil. (Click on it to know more about it, importance, dosages etc)

Protein: To be given 4-5 times day

1 whole egg, 2 egg whites

60-gram lean meat

2-3 tablespoons peanut butter

Cooked legumes

30 grams cheese

These foods have a somewhat equal amount of protein in them, 2 eggs or 60 gram of lean meat both will give around 10-11 grams of protein.

Carbohydrates: 4-5 times a day

1/2 cup oats, brown rice, cereals, sweet potatoes

1 slice of brown bread

Vegetables and fruits

2-3 servings of vegetables are also recommended, they carry more vitamins and minerals than fruits do.

 

You need to feed your children 4-5 times a day, as their activity levels are higher than adults. They may not feel hungry at times but you have to make sure they don’t skip meals. Sometimes, children resist food because they soon start to get bored with the same food. You can modify the meals to change the taste, instead of boiled eggs, make an omelet, cut vegetables differently, mix different fruits with oats, etc.

This diet chart for children has every nutrient that should go into your child’s body to help it develop and attain its maximum potential. Also, a majority of adults these days are overweight and obese, if you manage to feed your child the proper nutrition, he/she may develop this good habit and not go off the track in future. Diet chart for children is actually a diet chart for you, as you are responsible for your child’s well-being.

This diet chart for children will do wonders if followed properly.

Also, check out Why your kid must learn self-defense techniques?

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  • Mhdaslam

    Nice article with great info. Following the suggested Diets might help. However, if you want to know more information regarding your child health, consult a paediatrician near by. visit http://www.zoylo.com/pune/doctors