 |
| List of nutritious foods for children and their health benefits |
🥛Dairy foods: - Milk, yogurt, cheese according to age. (Details of cheese are given below)
👉 Calcium, protein and vitamin D strengthen bones and teeth.
🥚 Protein-rich foods
- Eggs well-boiled or fried (according to age).
- Fish (soft-boned fish such as cod, catfish, tilapia, salmon).
- Chicken or beef (well-boiled).
- Pulses, chickpeas, lentils, moong dal.
- Almonds and cashews (above 3 years of age, powdered or in small pieces).
👉Increases body growth, muscle and immunity.
🍎 Fruits: - Apple, banana, orange, mango, guava, papaya, grapes.
👉 Provides vitamins, minerals and fiber, keeps digestion good.
🥦 Vegetables: - Carrots, spinach, red leafy vegetables, cabbage, gourd, bitter gourd (in small amounts), sweet potato, pumpkin.
👉 Vitamin A, iron and fiber are beneficial for children's eyes, blood and digestion.
🌾 Sugar/energy-rich foods: - Rice, bread/roti, semolina/semolina, oats, corn, potatoes.
👉 Provides energy for children to play and study.
🥜 Healthy fats: - Ghee (in small amounts), olive oil, mustard oil, fish oil.
👉 Helps in brain development and immunity.
✅ Tips:
- Give food according to the child's age and health.
- Avoid excess oil, salt and processed foods.
- Keep variety in food every day.
- Encourage them to drink more water.
List of nutritious foods for children by age:-
👶 Children aged 6 months to 1 year
- Breast milk is the main food.
- Rice/semolina/oats (thin khichuri).
- Dal (thin).
- Banana mashed.
- Apple/papaya/pear mashed.
- Carrot/pumpkin boiled and mashed.
🧒 Children aged 1 to 3 years
- Time to develop solid food habits.
- Khichuri (mixed with lentils, rice, and vegetables).
- Eggs (boiled or omelet).
- Fish or chicken boiled/fried in small pieces.
- Milk, yogurt.
- Banana, mango, guava, and orange.
- Vegetable soup.
👦 Children aged 3 to 5 years
- Need more energy.
- Rice/bread.
- Dal, meat, fish.
- Eggs every day.
- Vegetables (carrots, spinach, gourds, etc.).
- Fruits (apples, oranges, grapes, bananas).
- Milk or yogurt.
- Almond powder (in small quantities).
🧑 Children aged 5 years and above
- A balanced diet is needed for school and sports.
- Rice, bread, corn.
- Eggs, fish, chicken, meat.
- Pulses, chickpeas, soybeans.
- Vegetables of different colors.
- Seasonal fruits.
- Milk, yogurt, cheese.
- Healthy fats (ghee, mustard oil, olive oil).
💡 Suggestion:
Always keep your child's food soft, clean and fresh.
Avoid spicy, fried and junk food as much as possible.
Instead of eating it all at once, feed it little by little and repeatedly.
Cheese (Details)
Cheese is a dairy food made from milk. 🧀
👉 Cheese is made by coagulating the protein (casein) in milk and fermenting it.
👉 Usually, cow, buffalo, goat or sheep milk is used.
👉 It contains a lot of calcium, protein, fat, vitamin A, vitamin B12 and other minerals.
Some types of cheese
Mozzarella → Most commonly used in pizza.
Cheddar → Used in sandwiches or burgers.
Parmesan → Sprinkled on salads and pasta.
Cottage Cheese → Light and low-fat, beneficial for a diet.
Benefits of Cheese
Strengthens bones and teeth 🦷
Energizes the body ⚡
Helps build muscle 💪
Follow our blog to get the latest information and share it with others.
