Health

What is a Balanced Diet for Children's Complete Growth?

Ruchita Maheshwari
3 to 7 years

Created by Ruchita Maheshwari
Updated on Jul 12, 2017

What is a Balanced Diet for Childrens Complete Growth

Health is a state of physical and mental well being which means that the body and mind must be completely fit for a person to be considered healthy. Proper diet, rest and exercise are essential for staying healthy.

What is a Balanced Diet?

Child's diet must include adequate amounts of different components of food i.e. Carbohydrates, Proteins, Fats, Micronutrients (vitamins and minerals) etc along with Fibre (roughage) and water which is required for the healthy functioning of our kids body. All this together is called a balanced diet.

Is your child overweight or underweight? Did you know that whatever the case be your child is under the risk of health hazard? How? You may ask. Well, as you as a mother must have guessed that if your child is overweight she is at a risk of getting high blood pressure, heart disease, diabetes & many other health-related problems which can be fatal in the long run. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease, infection, hair & skin problems. So how do you strike a balance and aim for an optimal weight for your child?

What Should Balanced Diet Contain for Toddler's Optimal Growth & Development?

Here, I have listed some essentials of a balanced diet, which when taken will help your child lose/gain weight accordingly and lead a healthy life. It is said that regardless of your child’s body weight, she needs to eat certain foods in specific proportions every day. The various foods can be divided in seven groups...

# 1. Milk & Milk Products - 

The first group consists of milk & its products. A child needs to have a minimum 4 servings of milk daily. Besides providing goo quality protein, milk also gives us calcium (for the bones & teeth) & vitamin B complex.

# 2. Fats & Oils - 

The second group contains fats & oils (like butter, cream, vanaspati, ghee). The minimum daily fat/oil intake should be 3 teaspoons. This is chiefly the energy providing group.

# 3. Cereals - 

The third group is cereals. These are valuable for protein, Iron, vitamin B complex & calories. They provide roughage that allows easy bowel movement & keeps the digestive system in order. Cereals include various types of bread, chapattis, idlis, dosa, macaroni, noodles, rice etc. any of these should be taken in all the three major meals.

Just Look at this balanced diet chart for your child's complete growth & development

# 4. Proteins - 

The fourth group is proteins (body-building) it contains lean meat, fish, and chicken for non-vegetarians & nuts, dals & beans for vegetarians. One to two servings from this group is a must in your child’s daily routine.

# 5. Essential Vitamins - 

The fifth group provides essential vitamins like vitamin A (for eyes) & iron (blood formation). This includes all the green leafy vegetables & other vegetables like spinach, fenugreek (methi), collards, iceberg lettuce, romaine lettuce, kale, sweet potato, pumpkin, carrot, broccoli, tomatoes, red bell peppers, etc. Besides maintaining the health of eyes & the skin, these vegetables have roughage enough for regular elimination (bowel) habits. 1 or more servings of this group are essential in our daily routine.

6. Vegetables & Fruits - 

The sixth group contains all the remaining vegetables & fruits. These vegetables & fruits include apple, strawberries, kiwi, avocado, pineapple, beetroot, papaya, yellow peppers, etc. One or more servings of this group are also essential for your child’s healthy growth. This group is a provider of all the vitamins & minerals that are essential for the normal functioning of the body system.

7. Vitamin C - 

The last group is an important group of citrus fruits, since it is rich in vitamin C. Vitamin C is necessary for the health of the gums & blood vessels. It also protects your child from contracting any kind of infections, especially cold & coughs. Vitamin C sources are all citrus fruits like oranges, & lemons, tomatoes, amla, grape fruit, brussels sprouts, black currants, melons & cauliflower. Even green chillies & capsicum are rich in vitamin C. One serving should be included in daily routine.

 

NOTE: Sugar is not mentioned in the seven groups since it provides only empty calories & does not come under the category of the essential food items. A balanced diet should comprise of all the above-mentioned food groups and that’s why a serving of every group is necessary for your child’s daily routine to maintain a balance among all the nutrients. So keeping the various food groups in mind, it becomes simple to have a balanced diet.

Please do share your feedback and valuable comments with us in the comments section below

 

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| Nov 19, 2018

nice info

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| Nov 19, 2018

thank u

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| Jan 23, 2018

it is a proper diet full of energy giving food items

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| Jan 23, 2018

it is a proper diet full of energy giving food items

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| Jan 23, 2018

it is a proper diet full of energy giving food items

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| Jan 17, 2018

how can i save the blogs, please tell me...

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| Oct 26, 2017

thank you for your valuable suggestion. it's very useful to my children's.

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| Oct 26, 2017

thank you for your valuable suggestion. it's very useful to my children's.

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| Oct 25, 2017

thkuuu so much maam

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| Oct 24, 2017

my Little child age 4+ Hates these .but I usually forced him to eat all. but he eats besides weeping. am I doing right suggest.

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| Oct 24, 2017

thankyou for the information..... but how too make a child eat..... my child is very least interested in eating....

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| Sep 16, 2017

thanks mam for useful information.........

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| Aug 27, 2017

very useful information mam.. but just need to know one thing that can we give homemade dahi to kids in any season and specially when he has cold and cough...

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| Aug 24, 2017

Thanks 4 sharing this information. In this way we can give essential nutrients to the kids otherwise we often get confused what to give. Thanx again

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| Aug 24, 2017

useful information. thanks

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| Aug 24, 2017

thank u very much

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| Aug 24, 2017

Very informative article...

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| Aug 24, 2017

very good suggestions

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| Aug 24, 2017

thanks

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| Aug 24, 2017

Thanks

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| Aug 24, 2017

thank u

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| Aug 24, 2017

thanks for the information

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| Aug 24, 2017

thanks alot....

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| Aug 18, 2017

valuable information I am try my best to give food my daughter like this

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| Aug 18, 2017

valuable information I am try my best to give food my daughter like this

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| Aug 17, 2017

thanks

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| Aug 16, 2017

Wonderful tips but please give us a balanced diet chart so that we can feed our children accordingly.

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| Aug 15, 2017

thank you for information tips.

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| Jul 21, 2017

everything is good but how should we give they are not willing to eat

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| Jul 15, 2017

we know that all these needed, but problem arise at giving them how to give them vegetables and different foods that they don't like in an interesting way so that they can eat it

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| Jul 14, 2017

thank u for your useful information

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| Jul 14, 2017

nice .....

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| Jul 14, 2017

how to give green leafy vegetables is a question because if you boil it too much or if you fry it all the nutrients get lost

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| Jul 12, 2017

thanks, I follow this to improve my child health

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| Jul 11, 2017

thank you for answering, useful and informative

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| Jun 19, 2017

thank you for answering query to the best of my satisfaction

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| Jun 04, 2017

Very informative my kid is extreme pre term and underweight... I already follow.. Like u said... She is energetic... Very active.. I never give sugar from new born.. She never eats junks...

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| Jun 03, 2017

ty so much i try it

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| Jun 02, 2017

very informative.. Thank you

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| May 31, 2017

v informative

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| May 29, 2017

very well said in a very systematic way

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| May 28, 2017

cbhhfgsg1

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| May 27, 2017

thank u for valuable information

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| May 27, 2017

thanks for sharing this valuable tips

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| May 27, 2017

Thanks 4 the important information...

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| May 27, 2017

thank you for valuable info

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| May 27, 2017

Thanks dear... Very useful information

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| May 27, 2017

Thanks

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| May 26, 2017

thanks for valuable tips

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| May 26, 2017

Thanks

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| Apr 08, 2017

thnkeeww 4 the info

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| Apr 04, 2017

very informative.. thanks for sharing .

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| Apr 04, 2017

good information

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| Apr 03, 2017

this article's very useful to us thanks a lot

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| Apr 03, 2017

Thanks a lot

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| Apr 03, 2017

Yep

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| Apr 03, 2017

good information

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| Apr 03, 2017

very useful information.. .thanks a lot

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| Apr 03, 2017

Thanks for sharing good information

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| Apr 03, 2017

tan q for your valuable info

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| Apr 03, 2017

Good information. thanks for sharing

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| Apr 03, 2017

thanks for the thorough information

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| Apr 03, 2017

thanx for the valuable information.

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| Apr 03, 2017

thanks for search a beautiful message with lots of valuable information. God bless you

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| Apr 03, 2017

thanks for this. it's very needful

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| Apr 03, 2017

Thank u fr sharing.

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| Feb 23, 2017

thanks a lot for ur suggestions

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| Feb 01, 2017

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| Jan 31, 2017

thank you.. very nice information

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| Jan 31, 2017

this is really very useful and important information. thanks a lot for this

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| Jan 31, 2017

Thank u so for the Valuable info on diet... it wil surely b helpful to plan a balanced diet fr our kids

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| Jan 31, 2017

Thank you. .very good information. ..

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| Jan 31, 2017

thank for the very useful information

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| Jan 31, 2017

thanks for the information

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| Jan 25, 2017

good information

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| Jan 15, 2017

Verry helpful information in easy way. Thanks..

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| Jan 09, 2017

very good information.

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| Jan 07, 2017

Thanks, Good information

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| Dec 26, 2016

good information. . thanku

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| Dec 22, 2016

Thanks

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| Dec 22, 2016

v well written should follow this

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| Dec 21, 2016

Thanks a lot for giving such a valuable information about balanced diet

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| Dec 19, 2016

My son don't like to eat anything else paratha n milk inspite of all tries... How should i give him all these essentials???

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| Dec 17, 2016

thanks

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| Dec 16, 2016

Good guide

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| Dec 16, 2016

nice info

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| Dec 16, 2016

I give my daughter... 1 glass of milk approx 200 ml in mrng .. sometimes in evening too as milk shakes and dahi raita and buttermilk@ both meals.... is it enough???

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| Dec 16, 2016

very good information

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| Dec 16, 2016

what we should include in milk serving. is curd and butter milk count in milk serving. how much serving should be given to baby

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| Dec 15, 2016

Nice blog

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| Dec 15, 2016

very nice

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| Dec 15, 2016

nice

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| Dec 15, 2016

very well written.... good information!!

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| Dec 15, 2016

It's really helpful . Thanks for sharing

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| Dec 15, 2016

good article

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| Dec 15, 2016

thank u

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| Dec 14, 2016

very good information

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| Dec 14, 2016

good information

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| Dec 14, 2016

good

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| Dec 14, 2016

very Good information...

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| Dec 14, 2016

very useful blog...

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| Dec 14, 2016

Its a very good diet plan

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| Dec 14, 2016

we can give Brown bread

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| Dec 14, 2016

these tips r really useful

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| Dec 14, 2016

hi ekta as per my opinion u should not give bread to 1 year baby because it contain maida yeast which might harmful to baby

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| Dec 14, 2016

how much is one serving

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| Dec 14, 2016

really an essential diet for kids

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| Dec 14, 2016

valuable information

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| Dec 14, 2016

nice tips

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| Dec 14, 2016

Can we give breads to an year old baby

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