A normal child, during his early school
years, tends to be steady in terms of physical growth. The increase in height and weight
is steady.
A child's food habits tend to undergo a change in the beginning of the school years. Due
to the changes in the environment, some children lose their appetite, some stop eating
breakfast, while others do not have their school lunch adequately. They also start getting
exposed to junk foods at this age. The nutrition requirements at this age remains the
same, as those of a preschool child, there is only an increase in the quantity of
nutrients required.
The Protein requirements go up. Include protein foods like egg, meat, nuts and seeds in
your child's diet. The Calcium requirement also increases as the bones grow. Milk or milk
products like yoghurt, paneer and cheese are good for the child.
Foods rich in vitamin C must be a part of the diet. The calorie requirements of a child
also increase, as the child grows. Include complex carbohydrates like wheat bread,
potatoes, chapatis, etc.
Importance of Breakfast in the Diet of the Child
You will find most nutritionists agreeing that breakfast is the most important meal
of the day. Yet, due to the early morning rush, people either skip breakfast or have an
extremely light one.
Your must plan it, so that your child has enough time to get ready and have a good
breakfast before going to school. Offer him things that are quick to make for you, as well
as nutritious in content. Plan things a way, that he can have a simple and nutritious
breakfast, without being in a hurry to leave, so that he can enjoy his breakfast.
Recommended Calorie Allowances from Birth to Adolescence :
Age |
Approximate
body weight (kg) |
Approximate
number of calories |
0 - 6 months |
5.4 |
108/kg |
6 - 12 months |
8.6 |
98/kg |
1 - 3 years |
12.2 |
1240 |
4 - 6 years |
19.0 |
1690 |
7 - 9 years |
26.9 |
1950 |
| 10
- 12 years |
Boys |
35.4 |
2190 |
Girls |
31.5 |
1970 |
| 13
- 15 years |
Boys |
47.8 |
2450 |
Girls |
46.7 |
2060 |
| 16
- 18 years |
Boys |
57.1 |
2640 |
Girls |
49.9 |
2060 |
(Source : Recommended Dietary Allowances for
Indians, I.C.M.R. 1996)
To take care of the increased calorie requirement for normal teenagers including 2 to 4
extra servings of complex carbohydrates will help.
