KIDS NUTRITION Dr Mansi Pujara What is nutrition

KIDS NUTRITION Dr. Mansi Pujara

What is nutrition • NUTIRTION IS THE SCIENCE OF HOW THE FOOD YOU EAT AFFECT YOUR BODY. • AS PER YOGA, NOT ONLY BODY BUT ALSO YOUR MAAN, • “JAISA AANNA, WAISA MAAN” • Also nutrition comes from the word nutrients.

SEVEN NUTRIENTS • CARBOHYDRATES • PROTEINS • FATS • VITAMINS • MINERALS • FIBRE • WATER

CARBOHYDRATES • Main source of energy • SOURCES : • Grains like wheat, jowar, bajra, nachni, oats, quinoa, rajgira, sabudana, etc • Fruits like banana, mango, chicoo, watermelons etc • Dryfruits like khajur, anjeer, raisins, prunes etc. • Sugar, honey, jaggery.

proteins • Building block of body. • Needed for repairing wear and tear and GROWTH of body. • SOURCES ; • Milk and milk products like curd, paneer, cheese, milk powder etc. • Dals and pulses like chana, moong, rajma, soyabean etc. • Nuts like almonds, walnuts, peanuts etc. • Seeds like sesame, sunflower, watermelon etc. • Egg, fish, meat etc.

fats • As a storage form of energy. • Also needed for fat soluble vitamins. • SOURCES : • ghee, cream, butter etc • Oils like groundnut oil, olive oil etc.

vitamins • Vital for body and needed in very small amount. • SOURCES: • All cereals, fruits, vegetables, milk products etc.

minerals • Important part of structure of our body. • Calcium • BUILDING BONES = BUILDING A BANK ACCOUNT. • SOURCES: • Dairy products, green leafy vegetables, sesame seeds, almonds, whole pulses like chole, grains like rajgira fish like salmons and sardines.

iron • For formation of haemoglobin which does oxygen transport. • For growing boys, it is needed for muscle growth. • For growing girls, requirement is still more as they lose blood through their monthly cycles. • SOURCES: • Whole grain cereals like nachni, poha, green leafy vegetables, pulses like kidney beans, dried fruits like khajur, anjeer etc, mineral salt like saindhav, meat and fish. • VITAMIN C is very important for increasing iron absorption.

WATER AND FIBRES • Water is needed for all chemical reactions, without which there won’t be growth. • Requirement : 65 ml x body weight • Eg : 65 x 40 = 2, 600 ml. • Fibres • Have to eat enough fruits, vegetables, and whole grains.

Important points for kids nutrition • HAVE A BALANCE MEAL • Means have FIRST your CALCIUM • IRON • PROTEINS • FIBRES • WATER • AND THEN HAVE YOUR CARBOHYDRATES AND FATS.

BALANCED MEAL

WHOLE DAY MEAL PLANNING FOR GROWING KIDS • 7 AM : 1 GLASS MILK AND 1 FRUIT • 9. 30 AM : • • cooked breakfast like poha, upma, idli, dosa, sandwich, etc. but add vegetables and lemon to it. add sprouts or any dairy products to it. • 12. 30 pm : • • • 1 vati salad 1 vati curd or paneer or egg 1 vati dal or any pulse 1 vati sabji 1 glass buttermilk or lemon water then have your roti or rice or paratha etc.

• 4. 30 pm : healthy snacks like sprouts, boiled chana, homemade chakri or chiwda etc. 6. 30 pm : 1 glass milk and nuts like almonds, sesame seeds, khajur, anjeer etc. • 8. 30 pm : 1 bowl soup 1 vati curd or paneer or egg or meat 1 glass buttermilk 1 vati dal or pulses then have your carbohydrates like roti or idli or pi • 10. 30 pm : 1 glass milk.

diet as per YOGA • THREE TYPES OF FOOD • SATTVIK…. HOME MADE WHOLESOME FOOD. • RAJSIK…. . ALL SPICY FOOD WHICH HAS HIGH AMOUNTS OF TASTE MAKERS MAINLY ARTIFICIAL TASTE MAKERS, COLOURS AND PRESERVATIVES. • IT MAKES YOU HYPER, REDUCES YOUR CONCENTRATION LEVELS. • TAMASIK……WHICH IS THE PACKAGED FOOD LIKE BISCUITS, TOAST, KHARI, ICECREAMS, CHOCOLATES ETC. • THIS WILL MAKE YOU LAZY, LITHARGIC AND CREATE DARKNESS IN LIFE.

“HAVE A WHOLESOME SATTVIK FOOD”