Fit children grow into fit adults. The good health of children depends upon good nutrition and that should start right from an early age. They have special nutritional needs to ensure a normal growth and development. A balanced, tasty, appealing and a varied diet will provide a good foundation of all the nutrients, which are essential to keep your children healthy. I am presenting this article from Tarladalal website.

The special nutritional needs of children.

Nutrients	Food sources	Functions
Energy	Cereals(wheat, rice), Pulses (chana, rajmah, soyabean), milk, nuts, fats and oil.	Overall growth and development.
Protein	Pulse, milk and milk products (paneer, curds, cheese), nuts.	Tissue building and skeletal muscle development.
Carbohydrates	Cereals, pulses, fruits, sugar and jaggery.	Growth and development.
Fats	Oil, ghee, vanaspati, butter and margarine.	A concentrated source of energy for overall growth and development, also a carrier of fat soluble vitamins like A, D, E & K.
Fibre	Raw fruits (apples, oranges), vegetables, cereals, legumes and nuts.	Gives a satiety value and helps to reduce constipation.
Vitamin A	Dark green leafy vegetables (spinach, fenugreek), yellow orange fruits and vegetables (papaya, mango, and carrots) egg and milk.	Clear vision, good immunity and prevents night blindness.
Vitamin D	Milk and eggs	For availability of calcium in our body. Thus for healthy teeth and bones.
Vitamin E	Vegetable oils,egg and margarine.	As an antioxidant and for proper blood cells functioning.
Vitamin K	Dark green leafy vegetables and fruits.	Normal blood clothing.
Vitamin C	Citrus fruits (lemon orange, sweet lime, amla), coriander leaves and capsicum.	Healthy skin, bones, gums and teeth.
VIT .B1	Breads, cereals, legumes, leafy vegetables, nuts	Aids in transmission of nerve impulses and reaction providing energy
VIT.B2	Milk, breads, cereals, green leafy vegetable	Promotes healthy skin, nerves & eyes; aids in release of energy
VIT. B6	Whole grain cereals, bananas, vegetable	Maintains nervous tissues, regenerates red blood cells
VIT. B 12	Dairy products	Required for proper functioning of all cells
NIACIN	Grains, breads, nuts, vegetables	Helps convert food into energy
FOLACIN	Spinach, broccoli, beet, beans, peas, corn, bananas, oranges dried beans and nuts (almonds, cashews, walnuts), peanuts.	Prevents blood disorders; helps body use proteins
CALCIUM	Milk, cheese, green vegetables, yoghurt and paneer.	Formation of bones & teeth, blood clotting, heart function
CHROMIUM	Vegetable oils, whole-grain cereals & breads	Involved in glucose and energy metabolism
COPPER	Nuts, whole grains	Helps produce haemoglobin
IODINE	Iodized salt, milk	Proper working of thyroid gland
IRON	Leafy green vegetables, dried beans, jaggery, lentils, dried fruits, dates, raisins, nuts	Essential component of haemoglobin, deficiency causes anaemia
MAGNESIUM	Milk, cheese, vegetables, whole grain cereals	Activates energy supplying enzymes
PHOSPHORUS	Milk, cheese, grains, nuts, legumes	Formation of bones& teeth, regulates many body functions
POTASSIUM	Oranges, milk, fruits, vegetable	Balances water levels in cells
SODIUM	Table salt, most foods, processed foods	Regulates fluids in body, thus influences blood pressure; essential to nerve function and energy production. Most diets have an excess of sodium that may lead to high blood pressure
ZINC	Eggs, milk	Promotes growth of tissues, prevents anemia

Healthy Tips

H	Have a nutritious breakfast.
E	Eat salads and raitas in every meal to ensure fibre, vitamins and mineral intake.
A	A glass of milk every day for healthy muscle and bones.
L	Lunch and dinner should have a combination of cereals, pulses( especially sprouts) and fresh vegetables.
T	Try to have variety in meals by incorporating natural colors, different shapes and appealing flavors.
H	Have calm and healthy environment during meals.
Y	Yummy baked and roasted food products are preferable than fried and salty snacks.
T	Try to avoid processed and refined foods like chips and instant noodles.
I	Include more fruits and fruit juices instead of soft drinks and chocolates.
P	Physical and mental fitness can be achieved by regular exercises.
S	Serve your child with healthy recipes, instead

1. For a young child (5-10 years.), 2 meals in a day are not sufficient, as the child cannot have full meal at a time.Thus, you can include 4-5 short meals in a day.
2. Meals should be energy dense i.e. short meals but with good combination of nutrients.
3. Children usually prefer finger foods, thus during lunch and dinner cubes and slices of carrot as well as cucumber will serve the purpose.

Importance of breakfast.

1. A nutritious breakfast is a key to your child’s good performance in studying.
2. Make sure your child does not skip breakfast.
3. One fruit with a cup of milk and any cereal product fulfills the necessity of breakfast.

Packed lunch (for school going children)

1. 1/3 of the day’s requirement should be fulfilled.
2. Try to incorporate cereals, pulses, milk products and vegetables in a packed lunch.