Balanced Nutrition chart

November 13, 2017
Balanced Diet for an Athlete

A balanced diet consists of carbohydrates, proteins, vitamins and minerals and also meets the daily caloric needs of the body. This means, 50% of your calorie needs should be derived from carbohydrates, 20% from protein and 30% from fats. Children should be provided daily, with a diet consisting of all the above mentioned vitamins and minerals. This chart indicates what percentage from each food group you should be providing to the children.

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Table 1 - Nutrition Needs for Children

Table 1 provides a summary of the food chart for a clearer idea of nutrition for children.

Nutrition

Food Group

Recommended %

Carbohydrates

Cereals and grains, etc.

33%

Vitamins and Minerals

Various fruits and vegetables

Meat Protein

Fish, meat and eggs

12%

Milk Proteins

Dairy products

15%

Fat and Sugar

Fatty foods, sugary sweets etc.

7%

Table 2 - Food Examples for Children

Table 2 displays some foods examples with appropriate serving size and amount of serving per day. Parents can choose one food or two with smaller potion from each food category for their children.

Foods Example

Serving Size

Daily Serve

Grains

Rice

Pasta

Cereal

Bread

Rolls

Wheat Biscuit

Noodles

1 cup

1/2 -1 cup

1-2 slices

1/2 -1 roll

1/2 cup

Age 2-5 years, 4 servings

For school children, 5-9 servings

Vegetables

Cooked vegies

Cauliflower

Medium potato

Carrot (sliced)

Spinach

Broccoli

Tomato

Salad

Half a cup cooked vegetables or one cup raw, leafy vegetables.

Age 2-3, 2 servings

Age 4-7, 2-4 servings

Age 8-11, 3-5 servings

Age 12-18, 4-9 servings

Fruits

Dates

Berries

Apricots

Grapes

Bananas

Peaches

Oranges

Mangoes

Melons

Pineapples

Half a cup frozen for raw fruits, or 6 ounce fruit juice, or1/4 cup dried fruits

Age 4-7, 1-2 servings

Age 8-11, 1-2 servings

Age 12-18, 3-4 servings

Dairy Products

Milk

Yogurt

Cheese

Custard

250ml

200g

40g

Age 2-3, 1 serving

Age 4-7, 2-3 serving

Age 8-11, 2-3 2/2 servings

Age 12-18, 3-5 servings

Lean Proteins

Meat

Beef

Chicken

Fish

Eggs

Dried beans

Peas

Lentils

Peanut butter

100 g (2 slices), cooked

3/4 cup, chopped

1 chicken leg

1 medium fillet

3/4 cup canned or cooked beans, lentils or peas

1 tablespoon

Age 2-3, 1/2 serving

Age 4-7, 1/2-1 serving

Age 8-11, 1-1 2/2 servings

Age 12-18, 1-2 servings

Fats, Sweets and Oils

Low-fat mayonnaise

Light salad dressing

Soft margarine

Vegetable oil (canola, safflower, olive or corn)

1 tablespoon oil or mayonnaise

1 serving

Table 3 - Meal Plan for Children

Table 3 gives examples of meal plan with proper meal time and menu for children.

Time

Meal

Menu

Source: www.md-health.com
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