The ideal diet for a child is high in fibre, low in fat and has calcium, iron, and other vitamins and minerals that they need. Kids should avoid high-calorie and high-fat food stuffs. Ideally, a kid’s daily diet should include:
- 1 to 2 cups of fruits
- 2 to 4 cups of low fat or fat-free milk
- 1 to 3 cups of vegetables – raw, cooked, or pureed into soups
- Whole grains (whole wheat bread, oatmeal, whole grain breakfast cereal, etc.)
- Legumes (beans, peas, etc.)
- 1 egg
A kid’s daily diet should NOT include:
- Fried foods. It is always better to bake, grill or roast food items instead of frying them.
- Processed and packaged food items. These are often high in fat, calories, sugar and salt, and low in fibre.
- French fries. They have been found to be carcinogenic.
- Artificial flavours and colours.
- Fast food, colas, chips, soda, chocolates, ice-creams, etc.
- Plain Parathas, made out of maida (refined flour) which have zero fibre and nutritional content.