Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein, and fat. Children, however, need different amounts of specific nutrients at different ages.
Consider these nutrient-dense foods:
Beans, peas, soy products, and unsalted nuts and seeds, eggs.
Encourage your child to eat a variety of fresh, or dried fruits — rather than fruit juice. Limit quantities if your child drinks juice ( make sure it’s 100 percent juice without added sugars ).
Serve a variety of fresh vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others. Avoid long-term storage if possible.
Choose whole grains, such as whole-wheat bread, oats, popcorn, or brown rice. Limit refined grains such as white bread, pasta, and rice.
Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child’s calories from added sugar and saturated and trans fats.
In addition to these guidelines, dr. Payal prepares diet plans for kids considering their age needs, activity levels, height and weight, immunity conditions and lifestyle of families.