Nutrition For Your Active Schooler

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Vandana Chawla

Nutrition For Your Active Schooler

Vandana Chawla, Sr. Nutritionist


Mar 01, 2019 | 3 : 00 PM to 4 : 00 PM

A child’s overall growth and development depends largely on their food intake. It’s important for parents to ensure their child gets a diet that provides all the necessary nutrients that are required to match the activity levels of the child.



What’s a nutrient-dense diet you may ask?



Here is help - nutrients are broadly divided into macronutrients and micronutrients. Macronutrients include carbohydrates, proteins and fats and are required in larger quantities. Cereals, pulses, tubers, etc. are rich in macronutrients. Micronutrients include vitamins and minerals which are required in smaller quantities. Milk, fruits, vegetables, green leafy vegetables, dry fruits, non-vegetarian foods, etc. are good sources of micronutrients that are needed for your child’s healthy bones, skin, eyes, and brain development.



What are the nutrient gaps in your child's diet?



Pre-school children grow rapidly and have higher activity levels and nutrient requirements. However, due to their small tummy capacity, they cannot eat enough to obtain all the necessary nutrients from their regular meals. Traditional food prepared at home usually consists of cereals, roots, and starchy fruits, which provide energy but may not fulfil the protein requirements. Secondly, only vegetarian or plant-based complementary foods may not sufficiently fill the nutrient gaps in your child’s diet. Therefore, it is important that you introduce nutrient-dense foods at this stage to ensure that your child gets all the macro and micronutrients that will help bridge the nutrient gap.



How Can a nutriet-dense diet help?



Choosing nutrition dense food allows these small portions also to provide a good amount of nutrients. Examples of protein packed foods include seafood, lean meat, eggs, beans and soy products. Encourage your child to eat a variety of fresh fruits rather than fruit juice. Boost your child’s nutrition by blending fruits like berries, mango, banana or apple with yoghurt and/or milk. Serve as a snack between meals. You can also blend diced vegetables like carrots, spinach, beetroot etc into dishes like porridge, khichdi or soup.



Want to know more details?



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what typevof diet should be given to gain hight for s 9 years old boy

what typevof diet should be given to gain hight for s 9 years old boy

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Vandana Chawla
Hi Srijana, A child's height is determined by genetics and daily nutritional intake. Children grow at a much slower rate after the first year. By the time your child reaches adolescence, growth rates increase again with boys reaching growth spurt at 10-15 years. In order to ensure healthy height and weight gain in your child, both Nutrition and Exercise will help. Regarding Nutrition, foods high in Protein Calcium, Iron and Vitamin A all work together. Offer your child foods like yellow-orange colored fruits, veggies, dairy, like milk, cheese, paneer, dahi, green leafy veggies, egg, dals, beans(rajma, channa), nuts and seeds. In addition, get your child involved in sports, like cycling, swimming or basketball. Also, make sure that your child gets good sleep as adequate rest will help in healthy growth. 2019-03-01 15:02:21
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what kind of nutrition to be given for a 4.5 year old picky eater?

what kind of nutrition to be given for a 4.5 year old picky eater?

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Vandana Chawla
Hi Pratibha, Kids at this age become a fussy and picky eater. They need variety in food and they want food in an attractive way. Also, they prefer small meals not a full plate of roti, sabji, dal, rice. Give them small nutrient-dense 5-6 meals in a snack form in a day. Firstly try finding out which food your child likes and which ones he dislikes. Try hiding foods he doesn’t like into his favorites. Next, offer it as finger foods, and serve in an attractive manner, like, sandwiches cut in different sizes, can be made with whole wheat Bread, with a variety of filling like, cheese/paneer or veggie sticks and with spreads like, cheese, butter and hung curd, hummus, chutney etc. Or else. prepare omelet or pancake/paratha with different variations and cut it into different shapes with biscuit cutter. Offer milk as a milkshake, smoothie with many varieties of fruits and veggies. At this age, you need to be patient and offer small amounts in every meal. Avoid giving too many liquid calories like juices.or soda drinks or sugar rich foods Lastly do not force feed and let your child decide when and how much he should be eating. By force-feeding, the child may develop hatred towards food, so avoid doing that. Do not worry, soon all will be fine. 2019-03-01 15:05:52
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what diet should I prefer for my 3yrs 3 months old baby???

what diet should I prefer for my 3yrs 3 months old baby???

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Vandana Chawla
Hi Noopur, At this age, your kid should be taking 2-3 cups of milk and 4-5 small meals. Make your kid’s diet rich in healthy carbs, proteins, B vitamins, iron, and calcium. Healthy carbs and B vitamins will give energy Health Drink; include foods like whole grain cereals, oats, daliya, ragi, jowar, bajra, bread, fruits, and veggies. Proteins will help to build up stamina, plus will satisfy the appetite for a long time, so give egg (3-4) in a week, lean meat, dals, and beans, like, rajma, chana etc. Finally, milk, yogurt, and cheese will give calcium, proteins and many other nutrients, which are vital for growth and activity.।try adding powdered nuts and seeds like walnuts, sunflower or pumpkin seeds to milk, yogurt or cereals. finally, give small meals, more finger foods, but packed with nutrients. Try using all the foods to create new and different recipes so that your child gets to enjoy new foods. 2019-03-01 15:08:28
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what diet should I follow to 2.8years pricky eater....

what diet should I follow to 2.8years pricky eater....

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Vandana Chawla
Hi Meghari, Firstly try finding out which food your baby likes and which ones he dislikes. Try hiding foods he doesn’t like into his favorites. Next, offer it as finger foods, and serve in an attractive manner, like, if he likes Rice, then try making colored rice by adding palak puree, carrot puree etc, which will give different colors to it. Or else. prepare omelet or pancake/paratha with different variations and cut it into different shapes with a biscuit cutter. Offer milk as a milkshake, smoothie with many varieties of fruits and veggies. At this age, you need to be patient and offer small amounts in every meal. Avoid giving too many liquid calories like juices. or sugar-rich foods. Keep a gap between milk and solid feeds. Lastly, do not force feed and let your baby decide how much he should be eating. Force-feeding at this age may result in baby refusing food completely. Do not worry as many kids go through this phase and with patience and new and different trials, they come out of it quickly. 2019-03-01 15:11:30
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my daughter is 6 years old. at times she experiences alot of hairfall. what coukd be the reason for....

my daughter is 6 years old. at times she experiences alot of hairfall. what coukd be the reason for this? could it be something lacking in her diet. and she hardly eats any green veggies

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what type of diet should given to a 8 year boy to gain height and weight...my son is 7 year and 4 mo....

what type of diet should given to a 8 year boy to gain height and weight...my son is 7 year and 4 month his height is 124cm and weight is 21kg.

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hello madam my son is 6rs old he dnt eat all vegetales only some of selected veggues he eat,how coul....

hello madam my son is 6rs old he dnt eat all vegetales only some of selected veggues he eat,how could i maintain his balanced weight ,suggest me the food for his over all development.

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Vandana Chawla
Hi Sandhya, Kids prefer to eat veggies or fruits that are little sweet in taste. Bland veggies like greens are not liked by kids. To help them like different foods and to maintain a balance, it is better to offer variety. Do not stick to just one food as its kids favorite, instead, try mixing new foods to kid’s favorites. Giving a nutrient dense meal of palak roti wrap with a stuffing of paneer bhurji or dry daal is an interesting way of giving food, which is more of a snack and finger food, plus will be liked by the child, instead of giving chapati, palak bhaji, daal/paneer. Try to incorporate veggies in dals, beans, omelets, pulaos, chapati atta , curds, cutlets or as fillings for sandwiches. To keep the meal balanced, make sure you are including foods from grains(atta/ragi, jowar, bajra), proteins(dals, egg, meat), veggies, fruits and dairy(milk, paneer, cheese, curd). It is these combinations that will give variety and a balanced meal to your child . 2019-03-01 15:28:45
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what is the appropriate diet for 5years old which can meet all the nutritional values

what is the appropriate diet for 5years old which can meet all the nutritional values

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Vandana Chawla
Hi Ekta, At this age, your kid should be taking 2-3 cups of milk and 4-5 small meals. Make your kid’s diet rich in healthy carbs, proteins, B vitamins, iron, and calcium. Healthy carbs and B vitamins will give energy Health Drink; include foods like whole grain cereals, oats, daliya, ragi, jowar, bajra, bread, fruits, and veggies. Give it in different forms and ways, like ragi porridge, ragi laddoo, jowar roti with palak added etc. Proteins will help to build up stamina, plus will satisfy the appetite for a long time, so give egg (3-4) in a week, lean meat, dals, and beans, like, rajma, chana etc. Giving Rajma/chana pulao, or chana dal roti with vegetable raita or paneer subji are some ways of adding proteins to the diet. Finally, milk, yogurt, and cheese will give calcium, proteins and many other nutrients, which are vital for growth and activity. Try adding powdered nuts and seeds like walnuts, sunflower or pumpkin seeds to milk, yogurt or cereals. Lastly, give small meals, more of finger foods, but packed with nutrients. 2019-03-01 15:37:31
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hello, mam my daughter is 5 yrs. she is in kg2 now, her height and weight is normal according to her....

hello, mam my daughter is 5 yrs. she is in kg2 now, her height and weight is normal according to her age, but she catches cold and cough very often. plz suggest me how to increase her immunity.

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Vandana Chawla
Hi Arifa, Frequent attacks of cold and cough indicate that the child ’s immune system is weak. In addition to this if a child is put on medications and that too antibiotic, that can result in weakening gut immunity. Antibiotics kill healthy bacteria and that is the reason both appetite and digestion get affected. So to solve this you have to work out on certain things at the same time. Firstly, Guard against germ spread. ... Make sure your child washes his hand often with soap, more importantly before and after each meal, after playing outside, using the bathroom, and arriving home from school. Keep your child away from second-hand smoke as this can irritate or kill cells in the body, Secondly, discuss with your doctor on starting a Probiotic supplement. Probiotics are the beneficial bacteria in the intestinal tract that keep the “bad” bacteria from taking over. This bacterium is essential for healthy immunity. Next also get your child's Vit D & Iron levels tested as a deficiency of any of these can weaken the immune system. Next, try boosting child's immunity naturally by including Immunity boosting foods. Include a variety of colored fruits and veggies and infant cereals fortified with Iron and omega to Health Drink immunity. Carrots, green beans, sweet potatoes, yellow pumpkin, greens, oranges, all contain immunity-boosting phytonutrients such as vitamin C and carotenoids, which help the baby to fight germ and infection. Also, foods rich in Omega 3, like fish, walnuts, flax seeds are great in boosting immunity. Finally, avoid excess sugar in child's diet as excess sugar is known to weaken the immune system. Avoid health drinks, soda drinks, juices, jams, cookies, biscuits as they are loaded with sugar. 2019-03-01 15:44:17
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Hello ma'am, my 3.5 yrs. old boy is fussy eater. Also don't want to play outside, otherwise active.....

Hello ma'am, my 3.5 yrs. old boy is fussy eater. Also don't want to play outside, otherwise active. He has gases problem also acidity. also like junk food bt i strickt to wholesm diet. Pls suggest diet plan for him. Thanks.

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Vandana Chawla
Hi Sumaiya, Following a healthy lifestyle can treat acidity and indigestion. Make sure that the child gets frequent but smaller meals throughout the day, and not the standard three meals a day. Smaller meals within small gaps will prevent excessive acid secretion. Certain foods like Carbonated drinks, Fatty/oily foods such as French fries or pizza, Spicy foods, pickles, chutneys, citrus fruit and juices, and ketchup or other tomato-based foods, Chocolate, soda beverages, Chewing gums, Candies are known to increase acidity. Hence avoid these foods in the child's diet. Fast foods or junk foods available in the market, like, Pav bhaji, vada pav, pizza, burgers or ready to eat foods like noodles are loaded with spices and unhealthy fats that can trigger the problem. Hence, give your child these as homemade treats, wherein you can keep a check on spices, fats, and other ingredients. Teach the child to eat in a sitting position and should not lie down immediately after a meal. When you know that the child has an acidity problem, make sure he/she eats their meal slowly. Get your child more active. Involve him in sports or physical activity of his/her choice for at least an hour every day. Check with him which sports he is interested in and get him enrolled in those classes. But hold on to exercise for at least an hour after meals to prevent acidity symptoms. By regularly following this, the problem of acidity can be kept under control. Eating home-made balanced small meals which include a variety of foods like, different grains, veggies, fruits, dairy etc. will keep him healthy plus will keep a check on his indigestion as well. 2019-03-01 15:24:46
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Hi Madam What are the brain boosting foods can be given to active child of 1.5 yrs old ? And how muc....

Hi Madam What are the brain boosting foods can be given to active child of 1.5 yrs old ? And how much quantity of Carb ,pro,fats,vit and minerals should he get on each day? Is water plays a vital role in child's growth? how much to uptake? Thanks

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Vandana Chawla
Hi Haitham, Foods that contain brain building compounds like Antioxidants, Healthy fats like Omega 3, choline & Healthy carbohydrates plus proteins are Brainy foods. All these are not found in one food, hence baby needs to eat a variety of foods to get all brain boosting elements. Antioxidants found in colored fruits & veggies keep brain cells healthy, Healthy fats help to transfer messages within the brain plus help in overall brain development and healthy carbs and proteins keep brain alert and active. In short, these nutrients improve the baby’s concentration, attention span and thereby his cognition. These nutrients, comes from foods like whole grains, (ragi, jowar, bajra, oats), nuts and seeds, egg, meat, beans (like rajma, channa, soybean), all colored fruits and vegetables, like spinach, carrot, orange, pumpkin, sweet potato and of course dairy, that is milk, paneer, and curd. Include powdered nuts in different recipes. At this age, the quality of food is more important than quality, hence try giving a variety of foods. In addition avoid foods rich in sugar and unhealthy fats, as this can make a child a slow learner. Excess sugar is found in foods like juices, health drinks, soda beverages, fruit yogurt, while unhealthy fats are found in fries, burgers, fried snacks, fried foods available in the market etc. Regarding water, as per the Institute of Medicine's Dietary Reference Intakes for Electrolytes and Water, the Adequate Intake for water for children aged 1 to 3 is 1.3 liters per day, out of which 3/4th is coming from milk and foods and the rest should be water. But if any day you notice baby’s urine is dark or passing scanty urine or if it's very hot then you can accordingly increase the water intake. At this age, the baby may not be able to tell you when he's thirsty, so try offering him a small amount of water every hour he's awake and when he wakes during the night, do not combine it with milk/solid feeds. 2019-03-01 15:32:39
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My son aged 4 yrs does not eat roti sabji...eats only all types of parathas in d aft n veggies cooke....

My son aged 4 yrs does not eat roti sabji...eats only all types of parathas in d aft n veggies cooked with rice dal khichadi at night...does not want to try anything new....does not eat even little bit of spice..all bland.is he getting enough nutrients.. what do i feed him?

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Vandana Chawla
Hi Nisha, Kids at this age become fussy eater, they prefer small meals not a full plate of roti, sabji, dal, rice, they need variety in food and they want food in an attractive way. Hence, give them small nutrient-dense 5-6 meals in a day in a snack form, served in an attractive way. It seems at this age and time we need to market our home-made foods to our kids. It is a challenge but quite possible. Some of the ways are like, offer more of finger foods, e.g. roti wraps, wherein you can have variations of rotis made with different grains and vegetables and also variations in fillings with different vegetables, paneer, cheese or beans. Or prepare omelet or vegetable parathas with different variations and cut it into different shapes with a biscuit cutter. Offer milk as a milkshake, smoothie with many varieties of fruits and veggies and serve in fancy cups and glasses. Serving foods in an attractive manner makes it more appealing to kids. Be patient and offer small amounts in every feed. Avoid giving too many liquid calories like juices. Soda drinks or sugar rich foods as this may reduce appetite for other foods. Lastly, do not force feed your baby and let your child decide when and how much he should be eating. 2019-03-01 15:55:28

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