What Should Be An Average Indian Kids Diet


A young boy sitting at a zoo

Kids need different diets as per their age and geographical location. Kids in India need plenty of hydrating foods and dairy products to grow well. Kids in some other parts of the world such as Greenland, which receive less sunlight, need food rich in Vitamin D. This is not the case of Indian kids. Yet, there are certain food items that should be eaten by an average Indian kid for proper growth. Moreover, these food items and their quantity also depends upon the age group. Here is an Indian Kids Diet chart that can be helpful. We will cover a diet plan for kids between 1 to 11 years.

Indian Kids Diet 

Here are the key factors in an Indian kids diet:

Calories

Indian kids from the age of zero to three need to consume 100 calories per kilogram of their weight. Children between four to six need 90 calories per kg of their weight and for kids between 7 to 11 years, 70 calories per every kg of their weight is required.

Proteins

As proteins are the building blocks of the body, it is necessary for the wear and tear of the muscle as well as for growth. Kids from 1 to 3 need 1.2 gm of protein per kg of their weight. Similarly, children between 4 to 6 need 1.1 gm and between 7 to 11 need 1 gm per kg of their weight.

Vitamins

A close up of food

If you are giving your child a balanced diet, then you need not give extra vitamin or mineral supplements. If your child is eating healthy, then he/she can easily get all the vitamins and minerals from a varied diet.

Daily Diet Recommendations

Grains and Cereal

These include food products like starches and bread. You need at least five servings of carbohydrates for optimum growth. From ages 1 to 3, kids should consume ¼ cup of rice or pasta, 1 slice of bread, 14 gm of dry cereal. Kids from 4 to 6 should consume ½ cup of rice, 1 slice of bread and 20 gm of dry cereal. Similarly, kids between 7 to 11 years should consume 1 cup of rice, 2 slices of bread and 30 gm of dry cereal.

Fruits

A slice of cake with fruit on a plate

Fruits contain a lot of minerals and vitamins. Give your kids between 1 to 3 years of age, ¼ cup pureed fruit and ¼ cup juice. Kids between 4 to 6 should consume ½ piece fresh fruit and ½ cup juice, while kids between 7 to 11 should consume 1 piece of fresh fruit and ½ cup of juice. 

Meat and Meat Substitutes

To fulfill the protein requirements of your child, give ¼ cup of dried beans or legumes cooked, 20 gm of cheese or 1 egg and 30 gm of meat. For kids between 4 to 6, give 1/3 cup of dried beans or cooked legumes, 1/3 cup of paneer, 30 gm of cheese or 1 egg, 2 tbsp of peanut butter and 30gm of meat. For kids aged between 7 to 11, give ½ cup dried beans/legumes, ½ cup paneer, 30 gm of cheese, 1 egg, 3 tbsp of peanut butter and 60 gm of meat. 

Dairy

Give about three servings of dairy products each day. For ages 1 to 3, give ½ cup, for 4 to 6, give ¾ cup and for ages 7 to 11, give 1 cup. 

Vegetables

Give at least two to three servings of vegetables to your children daily.

Fats

Fats such as oil and butter are an important part of an Indian kids diet because they provide lubrication between joints and enhance healthy growths. These should be given in moderation as they can lead to weight gain.

These are the essential food items and their quantities for Indian kids diet.

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