Proper diet for children is essential for growth

By | November 13, 2013
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Proper diet for children is essential for growth – Growth is a bumpy process, showing intimate relationship with level of nutrition. In order that you are able to put your best foot forward in the interest of the child, you should have reasonable working knowledge about the basics of nutrition and dietetics.

Balanced nutrition and proper diet for children is very essential for growth !

Qualitatively and/or quantitatively insufficient diet is the arch rival of good growth and development. This can be kept at an arm’s length by a grasp of some fundamentals of nutrition.

Nutritive Sources and their functions

Carbohydrates : Cereals such as rice, wheat, maize. Millets such as ragi. Vegetables such as potatoes.

Functions: Major source of energy for work and play.

proper diet for children

Fats : Butter, ghee, oils.

Functions: Major source of reserve energy stores; provides cushion to body organs and parts; prevents loss of body heat; builds nerve tissue.


Proteins : Egg, meat, fish, chicken, cheese, milk, curd, soyabean, pulses

Functions: Building and repair of body tissues, form protective antibodies


Vitamins and Minerals sources – Note also their functions and deficiency signs and diseases, so as to ensure that you give proper diet for your children

Vitamin A : Green leafy vegetables (spinach), carrots tomatoes; milk and its products, meat, egg.

Functions: Essential for eyesight, skin, mucosa, growth, immune system.

Deficiency signs: Xerophthalmia, dryness of skin.

Vitamin B Complex : Vegetables and fruits, pulses, milk and its products, meat fish.

proper diet for children

Functions: Assists in converting food to energy and in forming red cells and hormones.

Deficiency signs: Beriberi, stomatitis, pellagra.


Vitamin C : Sour fruits (amla, orange, lemon, strawberry, guava, sprouts, cabbage, spinach.

Functions: Maintenance of gums and blood vessel wall; Boosts immune system.

Deficiency signs: Bleeding from gums, skin and its relation to bones.


Vitamin D : Sunlight, milk, butter, cream, egg, fish.

Functions: Maintenance of bones.

Deficiency signs: Rickets.


Vitamin E : Vegetable oils, nuts seeds wheatgerm, green leafy vegetables, fish.

Functions: Maintenance of cell membrane.

Deficiency signs: Muscle pains, deterioration in sexual maturation.


Vitamin B : Meat, fish, shellfish, milk and its products, egg.

Functions: Formation of red cells; functioning of nervous system.

Deficiency signs: Anaemia.


Folic Acid : Green leafy vegetables, beans, nuts, fruits, liver, egg yolk.

proper diet for children

Functions: Formation of red cells and brain tissue

Deficiency signs: Anaemia.

Iron: Green leafy vegetables (spinach), carrot, cereals, millets (ragi), meat, liver.

Functions: Maintenance of red cells and cognitive function

Deficiency signs: Anaemia, poor cognitive performance


Zinc : Meat, fish, egg, nuts, legumes, whole grain cereals.

Functions: Cellular metabolism; maintenance of immune system, skin and intestinal mucosa.

Deficiency signs: Diarrhoea, skin and mucous membrane lesions, growth failure, poor neuro-development, tremors.


Calcium : Milk and its products (curd, yoghurt, cheese) fish dry fruit.

Functions: Development and maintenance of teeth and bones.

Deficiency signs: Rickets.


Iodine : Milk, egg, seafoods, meat.

Functions: Assists in energy utilization

Deficiency signs: Goitre

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