5: Yogurt 4: Nuts 3: Fresh Fruit 2: Raw Vegetables 1: Whole Grains

A balanced diet must contain carbohydrate, protein, fat, vitamins, minerals and fibre in the required amounts*. Each of these nutrients has a vital role in the all round growth and development of children. It is important for all nutrients to be present in the required amount in a balanced diet and the lack of one or more nutrients in the diet can lead to nutrition gaps Nutrient list with functions 1. Carbohydrates: these provide a source of energy. In a childs active life, carbohydrates are a vital source of energy to keep them active. 2. Proteins: these are required for growth and repair. In years of fast growth, children need proteins in adequate amounts for all-round growth 3. Fats: these provide a supplementary source of energy and are required for absorption of fat soluble vitamins 4. Vitamins: these are organic substances required in very small quantities to keep your child healthy. 5. Minerals: these are required for healthy teeth, bones and muscles. And hence are required for a child because significant development of teeth, bones and muscles happens by 10 years of age 6. Fibre: this is required to help digestion by helping intestines function correctly. Fibre is not digestible and helps in bowel movement. A balanced diet is the presence of all of these nutrients in the right proportions. Click here to know how PediaSure completes your childs balanced diet * Required amounts refers to age-specific nutrient requirements as mentioned in the recommended dietary allowance

What a child eats and in what quantities, determines whether a childs is having a balanced diet or not. The portion sizes vary according to the age of the child as their nutrition requirements are different. As below is an illustration of portion sizes for Indian children below 10 years.

Balanced Diet for children (Portion Sizes) * Food Groups No. of servings age-wise 2 to 3 yrs 4 1 4 to 6 yrs 7 1.5 7 to 9 yrs 9 2 10 to 12 yrs 9 2

Serving Size

Cereals and millets Pulses ** Milk and milk products Roots and Tubers Green Leafy vegatables Other Vegatables Fruits Sugars Fats/Oils

30g 30g

100ml

100g

0.5

100g

0.5

0.5

100g 100g 5g 5g

0.5 1 5 4

0.5 1 6 5

1 1 6 5

1 1 6 5

* Dietary guidelines for Indians - A Manual (NIN), 2007. ** one portion of pulse may be exchanged with one portion (50g) of egg/meat/chicken/fish

Physical growth in children happens at a rapid pace in the age group of below 10 years. To support this rapid growth children need nutrients such as Proteins and Carbohydrates. It is essential that a childs diet is rich in food groups that have a high amount of these nutrients so that the child gets all nutrients that they require for overall physical growth. The essential food groups for physical development are as follows PROTEINS: Sources: Milk and milk products (Paneer, Cheese, Curd, Cream etc.) , Egg, Fish, Chicken, Pulses, Sprouts CARBOHYDRATES: Sources: Cereals, Rice, Wheat, Jowar, Bajra, Corn, Breads, Sugar, Honey, Jaggery. Vitamins and Minerals : Sources: Fruits and Vegetables, Milk and Milk products (Paneer, Cheese, Curd, Cream etc.), Ragi, Dark green leafy vegetables, Rice flakes, Jaggery, nuts, etc Fats : Sources: Butter, Ghee, Meat, Poultry, Seafood

The early years of a childs life is when the brain development happens at the maximum. In fact 90% of the childs brain gets developed by the age of 5 years. It is essential that a child gets the adequate nutrients required for this

growth and development. . It is mandatory that a childs diet is rich in food groups that have a high am ount of these nutrients so that the child gets all nutrients that they require for overall mental growth and development. The essential food groups for mental development are as follows FATS: Especially Omega 3 & 6 Fatty Acids Sources: Oils, Butter, Ghee, Cheese, Chicken, Fish, Meat, Oil seeds like Flax Seeds, nuts like Walnut VITAMINS: Especially Fats Soluble Vitamins like A, D, E, K. and MINERALS: Sources: Fruits and Vegetable, Essential Fatty Acid, Peanuts, egg dairy products, fish, red meat, etc.

Young children may be susceptible to infections. This susceptibility to infections may be because of weakened immune system. Fussy eating in children may lead to lack of complete and balanced nutrition which is required to support immunity. Infections and the subsequent illness may reduce the appetite of the child resulting in inadequate intake of nutrients. Inadequate intake of nutrients over a period of time may affect the childs growth and development. Therefore it is essential for a growing child to get complete and balanced nutrition. Complete balanced nutrition in a childs diet supports the childs developing immunity. A few food groups that help support immunity are as follows: FRUITS AND VEGETABLES Examples: Citrus Fruits, coloured fruits & vegetables, Green Leafy Vegetables, Nuts. Fruits and vegetables are a powerhouse of vitamins, minerals and antioxidants that support immunity. MILK, MILK PRODUCTS, PULSES AND MEAT GROUP Examples: Paneer, Cheese, Curd, buttermilk Egg, Fish, Chicken, sprouts and pulses

As a concerned parent seeking answers on nutritious meals for children, it is ideal to have meal options that provide the essential nutrients needed for a childs growth and development. While nutritious food is perceived to be bland and boring, a little creativity can make meal times interesting for the child. Introduce new foods systematically and have it with your child. This will encourage your child to experiment, develop, and enjoy different tastes. Suggested Meal Options For Children From 5-10 Years : Breakfast: 1 Egg bhurji with bread/1 Onion tomato uttapa /1 whole wheat cheese capsicum toast/ 1 thalipeth (paratha made up with mixed flours)/ 1 piece puttu with banana. Mid-day Meal: 1 glass of PediaSure (45.5g with 190ml of water) Lunch: 2 small Makai (corn) Roti/Bajra Roti/Puran Poli/Medium Wheat Chapatis/+1 Cup green leafy vegetable OR ( 1 big cup of vegetable Pulav +1 bowl Chicken Preparation/Kadi made of Curd). Mid Evening: 1 glass of PediaSure (45.5g with 190ml of water) Dinner: 2 medium chapattis + 1 cup mix vegetables in red gravy +Rice with half cup dal/fish or chicken curry/ Khicdhi with 1 cup buttermilk/mishti dahi (Sweet curd) Click here to know How PediaSure can help complete a Nutritious Food Plan This is an indicative illustration. Please consult your Pediatrician for specific advice for the meal plan for your child.