My Plate (Hint of Balanced Diet)
A Balanced Diet is one which provides all the nutrients in the required amount in proper proportions. It can easily be achieved through a blend of four basic food groups:
- Minerals and Vitamins
The quantities of foods needed to meet the nutrient requirement vary with age, gender, physical activity and physiological status. In addition, a balanced diet should provide other non-nutrients which give positive health benefits.
- Grains: Rice, Wheat, Ragi, Bajra, Maize, etc. Nutrients: Energy, Protein, fat, Vit.-B1, B2, B3, Vit.B9, Iron, Fibre
- Protein: Moong, Chana, Rajma, Tuver, etc. Nutrients: Energy, Protein, fat, Vit.B1, Vit.B2, Vit.B9, Iron, Fibre, Ca.
- Fruits: Mango, Papaya, Apple, etc. Nutrients: Vit.A, Vit. C, Fibre, Potassium
- Vegetables: Coriander, Carrots, Brinjal, etc. Nutrients: Vit.A, Fibre, Ca. , Vit. B9 Vit. C, Magnesium, Potassium
- Dairy: Butter, Milk, Cheese, etc. Nutrients: Protein, Fat, Ca. , Vit.- A,B2, B12, D
Recommended Dietary Allowances for Kids
Special Diet in Summer:
Raw mango, Lemon, Cucumber, Sugarcane, Glucose water, Watermelon, Muskmelon, Litchi, Aam Ras, Banan Shake, Chikoo Shake, Lassi, Butter Milk, Yogurt, Raita, Ice-Cream, Kulfi, Faluda, Thandai, Ragi or Rice Kanji with Milk, Sprout Chaat, Nimbu Pani, Onion etc.
Tips to Beat the Heat:
- Add a variety of foods
- Washing hands frequently and maintaining a good hygiene level
- Start every day with water
- Eat frequently and have nutritious foods but light meals
- Choose local and organic foods when possible
- Eat slowly and stop eating when you’re 80 % full, taking only as much as they want to eat in a plate to avoid wasting
Take charge of your kids' health in Summers. Be informed, be responsible.