A balanced diet means getting the right kind of nutrients – like carbohydrates, proteins, fats, vitamins, and minerals. All this is necessary for children to have energy and growth!
Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. Good nutrition, physical activity, and healthy body weight are essential to overall health and well-being.
Best Balanced Diet Plan for a Child :
Breakfast (Morning Breakfast)
Milk + Almonds or Walnuts
Poha, Upma, or Idli
A seasonal fruit (like mango, apple, or banana)
Lunch
Homemade roti + vegetable + dal
Rice + curd or raita
Salad and a small sweet (jaggery laddu or kheer)
Evening Snacks
Sprouts or Moong Dal Chaat
Peanut Butter and Bread
Coconut water or lemon water
Dinner
Where food like khichdi or dal rice
Yogurt and soup
A little jaggery (gud) for digestion
Bonus Tips
✅ Drink 8-10 glasses of water every day!
✅ Don’t eat too much junk food (chips, samosa)!
✅ It is necessary to play or do physical activity for 30 minutes every day!
✅ Soya, paneer, and nuts and green vegetables are best for children!
Eating a balanced diet helps people maintain good health and reduce their risk of disease.
- Fruit and vegetables
- Starchy carbohydrate
- Dairy
- Protein
- Fat
FRUIT AND VEGETABLES :
A balanced diet is very important for our body as it provides all the essential nutrients. This keeps us strong and healthy. Good food strengthens our bones, brain, and heart. If we eat only one type of food, then the body may become weak. Therefore, one should always eat vegetables, pulses, milk, fruit, and bread.
Fruits are high in sugar, but this sugar is natural.
This means they’re less likely to cause a sugar spike and they’ll boost the body’s supply of essential vitamins, minerals, and antioxidants.
Vegetables are a key source of essential vitamins, minerals, and antioxidants. Eat a variety of vegetables with different colors for a full range of nutrients. Dark, leafy greens are an excellent source of many nutrients. They include: spinach, kale, green beans, broccoli, and collard greens.
Starchy Carbohydrate :
Starchy carbohydrates are the foods that provide energy to humans. Like bread, rice, aloo, corn, and pasta. These foods are eaten by pets and provide strength to humans for a long time. These are necessary to study and play well in school.
Good sources of whole grains include brown rice, whole wheat, whole oats, whole grain breakfast cereals, and wholemeal bread, pitta, pasta, and chapatti. Whole carbohydrates have vital fiber, calcium, iron, and other vitamins.
Dairy :
Dairy products and dairy substitutes are rich in protein. They are also a source of calcium, which makes our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk are all lower in fat than full-fat milk.
Milk alternatives that do not contain dairy are soya milk and nut milk – if you go for dairy-free milk, then have unsweetened types that are fortified with calcium.
Protein:
Protein is an essential macronutrient composed of amino acids that are necessary for muscle development, tissue repair, and general body function. It is involved in the production of enzymes, the regulation of hormones, and the support of the immune system. Sources include meat, fish, eggs, milk, legumes, and nuts.
Fat :
Fat is a macronutrient that the body needs for energy, cell function, and hormone production. Fat exists in various forms: healthy fats (unsaturated fats found in nuts, seeds, and olive oil) and unhealthy fats (saturated and trans fats found in fried foods and processed snacks). Although fats are needed by the body, too much consumption—particularly of unhealthy fats—can contribute to obesity, heart disease, and other health problems. Healthy fats’ balanced intake promotes brain well-being, lowers inflammation, and facilitates nutrient uptake.
Conclusion: A well-balanced diet is when we consume all kinds of food products in appropriate quantities. This makes our body healthy and prevents diseases. Roti, pulses, vegetables, milk, fruits, and dry fruits should be consumed in general. Junk food should be consumed less as it is harmful to health. If we consume food properly, we will be strong and active!