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|  Child Nutrition-Some facts and figures
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Contributed by Dr.Maneesha Phadke |
Do I need to eat all types of foods?
It's important to eat a variety of foods, including fruits, vegetables, dairy products, and grains, so you have what you need to grow and be healthy.
What is diet/dieting?
Everyone has been on a diet. Does that sound strange? Well, it's true. A diet is simply the collection of the foods you regularly eat. But the word "diet" also can mean an attempt to lose weight by limiting calories or types of food.
What are vitamins? Vitamins and minerals are substances that are found in foods we eat. Our body needs them to work properly and to grow and develop just like you should. When it comes to vitamins, each one has a special role to play. For Example: Vitamin D in milk helps your bones. Vitamin A in carrots helps you see at night. Vitamin C in oranges helps your body heal if you get a cut. B vitamins in leafy green vegetables help your body make protein and energy. How I can choose different healthy foods?
All-time Foods
These are foods that are good to eat almost anytime. They are the Healthiest ones.
Example: skimmed and low-fat milk, Fresh fruits. Sometime FoodsThese foods shouldn't be eaten every day. At the most, eat them several times a week. Example: waffles and pancakes. Once in a while Foods
These foods are the least healthy and the most likely to cause weight problems. That's why they are once-in-a-while foods. Example: French fries,.bhajias. How much water a child should drink?
There is no magic amount of water that kids need to drink every day. Usually, kids like to drink something with meals and should definitely drink when they are thirsty. Be sure to drink some extra water when you're out in warm weather, especially while playing sports or exercising. Can you suggest some good food choices for snacking for preschool and school going kids?
Here are some suggestions- Bread slice with butter Chapati with Ghee/ Parotha (plain or stuffed) Cheese cubes Banana, Apple, mangoes Eggs 1-2 boiled/half fried/Omelets/Scrambled (as a sandwich) Biscuits- whole wheat/with nuts Peanuts roasted, boiled Soup veg. /non-veg. of choice Salads, tomato, cucumber/radish, lettuce, carrots Rice crackers Dal, rice, khichadi with vegetables Cake slice Sandwiches with vegetables/grilled/boiled chicken Dry fruits What are the nutritive values of the main dietary items?FOOD EXCHANGE LIST
FOOD GROUP
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CARBOHYDRATE
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PROTEIN
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FAT
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CAL
| CARBOHYDRATE
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| STARCH
| 1 SLICE BREAD
| 15
| 3
| 0-1
| 80
| FRUIT
| 1 SMALL APPLE
| 15
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| 60
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| MILK
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| NONFAT
| 1Cup MILK
| 12
| 8
| 0-3
| 90
| LOW FAT
| -
| 12
| 8
| 5
| 120
| WHOLE
| -
| 12
| 8
| 8
| 150
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| VEGETABLE
| ½ COOKED CARROT
| 5
| 2
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| 25
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| MEAT GROUP
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| MEAT
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| VERY LEAN
| CHICKEN 1OZ
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| 7
| 0-1
| 35
| LEAN
| LEAN BEEF 1OZ
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| 7
| 3
| 55
| HIGH FAT
| PORK 1OZ
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| 7
| 8
| 100
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| FAT GROUP
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| FAT
| 1TSP BUTTER
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| 5
| 45
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Can you tell about energy values of some important food items?
ENERGY (CALORIC) VALUE OF SOME FOODS (portion weight 25 GMS) WHOLEMEALBREAD
| 68
| CHAPATI
| 100
| BOILED RICE
| 35
| CHOCOLATE PLAIN
| 155
| HONEY
| 80
| JAM
| 75
| SUGAR
| 110
| BUTTER
| 225
| CHEESE
| 120
| EGG
| 45
| FRIED POTATO CRISPS
| 150
| PEANUTS
| 170
| PEAS
| 15
| CABBAGE/SPINACH
| 5
| BEANS
| 25
| ORANGE
| 10
| BANANA
| 20
| APPLE
| 13
| FISH
| 45
| BISCUITS
| 150
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Can you give us some idea about nutritive values of some popular and fast-food items? Item
| Chole-
sterol
(mg)
| Fat
(g)
| Calories
| Sodium
(mg)
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| Tossed salad, no dressing (1½ cup)
| 0
| 0.2
| 32
| 53
| Grilled chicken breast sandwich, plain
| 60
| 7.0
| 288
| 758
| Scrambled egg
| 200
| 7.6
| 100
| 105
| Hamburger,lower fat, plain
| 60
| 10.0
| 320
| 670
| Hamburger, plain
| 44
| 17
| 275
| 387
| French fries, regular size
| 0
| 12.0
| 235
| 124
| Hot dog
| 44
| 14.5
| 242
| 671
| Cheeseburger, single patty, plain
| 50
| 15.2
| 320
| 500
| Chicken, boneless pieces, breaded fried (6 pieces)
| 62
| 17.7
| 290
| 542
| Sub sandwich w/ cold cuts
| 35
| 18.6
| 456
| 1650
| Baked potato w/ cheese sauce
| 31
| 21.9
| 481
| 701
| Chicken fillet sandwich, plain
| 60
| 29.5
| 515
| 957
| Cheeseburger, large double patty
| 141
| 44
| 706
| 1149
| Drinks
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| Low calorie cola
(12 oz.)
| 0
| 0.0
| 2
| 21
| Coco Cola Large
| 0
| 0.0
| 205
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| Diet Coke Large
| 0
| 0.0
| 2
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| Fanta Large
| 0
| 4.5
| 260
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| Milk, 2% (1 cup)
| 18
| 4.7
| 121
| 122
| Vanilla shake (10 oz.)
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| 12.5
| 474
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| Chocolate shake
(10 oz.)
| 37
| 13.1
| 494
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What is BMI and how is it calculated?BMI or BODY MASS INDEX is a rough measure of body’s fat deposits. BMI is defined as the individual’s body weight (in kg) divided by the square of their height (in metres). BMI= Weight (kg)/height*2 (m* 2) The amount of body fat changes with age. The Amount of body fat differs between girls and boys. BMI
| Weight Status
| Below 18.5
| Underweight
| 18.5 – 24.9
| Normal
| 25.0 – 29.9
| Overweight
| 30.0 and Above
| Obese
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