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Healthy eating is an important lesson you can teach your children at a young age. Adequate energy according to their physical activity, body type and metabolism will help them to deal better with physiological changes.

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well balanced nutritious food for childrens under

Well Balanced Nutritious Food

for Childrens under age 15

Healthy eating is an important lesson you can teach your

children at a young age. Adequate energy according to

their physical activity, body type and metabolism will help

them to deal better with physiological changes.

01 Carbohydrates And Fiber

Carbohydrates are the main

source of energy at this stage.

Sufficient carbohydrates help

body spare proteins for growth

and development. Fiber is an

essential source of a daily

routine.

02 Proteins

Children can fulfil their

protein needs by consuming

pulses, beans, eggs, meat,

fish, chicken, nuts, soy and

soy products like tofu,

soymilk, milk and milk

products like curd, cheese,

paneer etc.

03 Calcium

Adolescents grow at the greatest

rate of any age group after

infancy and accumulate 37% of

their total bone mass during this

growth spurt. This group also

needs more calcium to build peak

bone mass. Good sources of

calcium are milk and milk products,

sesame seeds, nuts, green leafy

vegetables.

04 Fruits & Vegetables

As adolescents gain muscle

mass, more iron is needed to

help their new muscle cells

obtain oxygen for energy. (9)

Good sources of iron include

green leafy vegetables, fruits,

pulses. Include vitamin C in the

diet as this helps the body

absorb more iron.