Are you concerned about the immunity system of your children? Then, you must have a healthy and balanced diet chart for your children. It is important to have a strong immune system for your children, especially in the age group of 5 to 10 years when they start their school year because it ensures protection among children from several infections as well as illness caused by various bacteria and viruses. For proper functioning, immune cells need energy from food, which reflects the importance of a nutrition-filled balanced diet for children.
Children are regarded as the future of any economy. A balanced diet for children is beneficial for developing a disease-free and healthy society. Every school-going child is required to consume a diverse range of foods, including fruits and vegetables, whole grains, dairy products and protein-based foods, as these are sources of the key nutrients facilitating the immunity system of children.
Improving immunity system with a balanced diet chart for children
Fruits and vegetables
Fresh foods and vegetables are one of the key sources of essential vitamins, antioxidants and minerals supporting the proper functioning of the immune system. It is often recommended by doctors to add Vitamin C-enriched fruits and vegetables to the diet chart for children belonging to the age group of 8 to 10 years. Vitamin C enriched foods are accountable for producing white blood cells in the human body, which protects from pathogens like bacteria, viruses, and fungi.
For example, the inclusion of vegetables and fruits in the meal like citrus fruits, bell peppers, strawberries, leafy greens and many others, which are rich in vitamin C, are helpful in building the immune system against colds and flu. Moreover, you can consider sweet potatoes, carrots and spinach in the food intake of your children as these Vitamin A-enriched vegetables are beneficial for protecting against the respiratory system.
Whole grains
Instead of serving processed foods which are high in sugar and salt, encouraging children to consume whole grains can be beneficial for the health output of children. Whole grains usually consist of zinc in high levels which assists in the healing of injury quickly and improves the overall response time of the immune system. Additionally, there is also a sufficient level of fibre in whole grains, which is fruitful for supporting a healthy gut. Therefore, the balanced diet chart for children must include whole grains as a healthy option for which oatmeal, popcorn, whole-wheat bread, bulgur, whole wheat flour, brown rice and quinoa can be considered.
Dairy products
Consumption of the dairy group of products is significant especially for children and youth people. This is because of the availability of high amounts of calcium, Vitamin D as well as protein in dairy foods and drinks, which helps in strengthening the bones and minimises the occurrences of chronic diseases. The individuals are found to be experiencing a lower risk of food allergy if they used to drink milk earlier in life.
Moreover, the majority of bone mass is developed in childhood and therefore, dairy products have immense importance in boosting immunity among children. In this regard, milk, kefir, cheese, and yogurt are effective options for dairy products for children. For example, yogurt often includes microorganisms or probiotics which leads to the contribution of several health benefits.
Protein based foods
Protein is an essential element required for the human body, which contributes as the raw materials for developing tissues, including bones, skin and muscles. Apart from fighting against illness and strengthening the immune system, proteins generate the required energy to stay active and work effectively. Therefore, integrating protein-based foods can help children offer a consistent source of energy, which will allow them to remain alert and refreshed throughout the day. Therefore, the protein based foods which can be included in the healthy diet chart for children are lean meat, peas, beans, eggs, and legumes.
Healthy Fats based foods
The supply of healthy fats is also pivotal for children to enjoy uninterrupted growth and development. It also helps children in normal and effective brain functioning and provides fuel for the human body. Seeds, nuts and avocados are the prominent sources of healthy fats which should be incorporated into the daily meals of children. For example, healthy omega-3 fatty acids are available in Walnuts, which offers several benefits. As per health experts, omega-3s facilitate children’s protection from illness and reduce respiratory infections. It can be easily consumed with cereal or snack mix.
Dietary guidelines provided by ICMR for children
Indian Council of Medical Research or ICMR is a government funded apex body in India which is responsible for the conduction of biomedical research. This year, ICMR has issued dietary guidelines for Indians belonging to the age group of less than one year to the old people in which the name of the healthy meals to the timetable of meal intake has been mentioned.
According to the guidelines, children belonging to the age group of 4 to 6 years should consume 1360 Kcal per day. As per the mentioned meal chart includes soaked and boiled whole grains, nuts, vegetable chutney, boiled red or black beans and chickpea in breakfast between 8 to 9 am. Lunch between 1 to 2 pm includes cereals, pulses or meat, vegetables, curd, and nuts. In the evening, at 5 pm, 1000 ml of milk can be taken as a beverage. The lists which are included in dinner between 7 to 8 pm include cereals, pulses, vegetables, and fruits.
On the other hand, the recommended calorie intake for 7 to 9-year-old children is 1710 Kcal per day. The menu specified by ICMR for children aged 7-9 years is as exact as the menu for children aged 4-6 years, while the quantity and calorie intake have increased. The menu for breakfast includes 400 Kcal, 730 Kcal for lunch, 70 Kcal in the evening and 510 Kcal for dinner.
FAQ
1. Why is a strong immune system important for children aged 5-10 years?
It ensures the protection among children from several infections as well as illnesses caused by various bacteria and viruses.
2. What role does a balanced diet play in boosting a child’s immune system?
For proper functioning, immune cells need energy from food, which reflects the importance of a nutrition-filled balanced diet for children.
3. What are the key components of a balanced diet for children?
A healthy diet for children includes fruits and vegetables, whole grains, dairy products, and protein-based foods.
4. Which fruits and vegetables are recommended for improving a child’s immunity?
Fruits and vegetables enriched with Vitamin C, such as citrus fruits, bell peppers, strawberries, leafy greens, and vegetables like sweet potatoes, carrots, and spinach enriched with Vitamin A.
5. What does the ICMR recommended menu for children aged 4-6 years include?
Soaked and boiled whole grains, nuts, vegetable chutney, boiled red or black beans and chickpeas for breakfast. Lunch includes cereals, pulses or meat, vegetables, curd, and nuts. In the evening, 1000 ml of milk can be taken as a beverage. Dinner includes cereals, pulses, vegetables, and fruits.