Our country boasts a diverse culinary heritage rich in nutrition.
Nutritional requirements can vary from person to person and place to place. It also depends on the body’s physical needs geographic requirements and traditions.
Here are some tips to help you create a balanced and nutritious Indian diet for your kids
Essential Indian food groups
- Cereals and pulses
- Vegetables
- Fruits
- Dairy
- Protein
- Healthy Fats
- Dry Fruits
- Meals
- Sugary drinks
- Portion control
- Variety
- Meal prep
- Regular meals
Here are some dietary requirements of people as per their traditions and geographic locations
- Cereals and pulses: These form the backbone of all Indian meals. Roti, chapati, idli, dosa, rice, lentils, chickpeas, kidney beans, and oats.
- Vegetables: leafy greens like spinach, fenugreek leaves, and mustard greens. Root vegetables, like carrots, beetroots, and potatoes, are also essential.
- Fruits: Mangoes, bananas, apples, oranges, and guavas provide essential vitamins, minerals, and fibre.
- Dairy: Milk, yoghurt, cheese, and paneer (Indian cottage cheese) are rich in calcium, protein, and vitamins B2 and B12.
- Protein: Include legumes, beans, and chickpeas. If non-vegetarian; chicken, fish, and eggs can be consumed.
- Healthy Fats: Use ghee and coconut oil in moderation.
- Dry Fruits: Nuts and seeds provide healthy fats, protein, and fibre.
- Meals: Prioritise home-cooked food over processed snacks.
- Spices: Turmeric, cumin, coriander, and ginger offer numerous health benefits.
- Millets: Ragi, jowar, and bajra for added nutrition.
- Liquids: Encourage water, milk, or buttermilk & avoid sugary drinks
- Portion control: Be mindful of portion sizes to avoid overeating.
- Variety: Introduce a wide range of foods to ensure your child gets all the necessary nutrients.
- Meal prep: This can make children more interested in trying new foods.
- Regular meals: Establish regular meal and snack times to regulate appetite.
Conclusion
Consult a paediatrician and a paediatric nutritionist for personalised guidance before significantly changing your child’s diet or supplement routine. Contact a doctor immediately for digestive problems, skin issues, or behavioural changes. Building a healthy diet for your kids is essential to ensuring they receive nutrients for growth, development, and overall well-being. Read this blog on balanced diet for more details.
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