A balanced diet provides nutrients like fat, protein, carbohydrates, vitamins, minerals, water and fiber in the right proportions. It ensures that your child remains healthy, physically strong, mentally alert, concentrates better and is resistant to infections. A balanced diet also provides energy through carbohydrates, fats and proteins. These energy-providing nutrients, needed in large quantities are known as Macronutrients. Small amounts of other nutrients such as vitamins and minerals are also needed, which are known as Micronutrients.

MACRONUTRIENTS 

Proteins are the building blocks of the body, and are important for growth and development. They repair the body cells that wear out. They are also a part of enzymes such as antibodies that protect against diseases and viruses.

Fats in food are of three types:-

• Monosaturated Fats

• Polysaturated fats

• Satrurated Fats

Monosaturated and Polysaturated foods are found mainly in plant foods like different type of oils and Saturated fats are found in animal foods like the yolk of egg, meat, fish, chicken, milk and milk products like cheese, butter, ghee, chocolates and sweets. A child's body needs only a moderate amount of fats. In fact too much fat or the wrong type of fat can be harmful and lead to obesity.

Today, as the variety of easily available fast foods (foods that are low in nutritional value, high in fat content and quickly available) is increasing, more and more  children prefer  these foods as compared to fruits and vegetables. Also, because of TV and computer games activity level of children is decreasing. It is due to this reason that childhood obesity is increasing.

A healthy diet should have more of unsaturated fats than saturated fats, since saturated fats provide cholesterol which in excess quantities can increase the chances of a heart attack in adulthood.

Carbohydrates provide energy to the child  to study as well as play. These energy foods include roti, bhakri, parantha, rice, bread, biscuits, idli, dosa, upma, pohe and cornflakes. Fruits, vegetables and milk also provide carbohydrates.

Carbohydrates can be further divided as:

• Simple Carbohydrates : Simple carbohydrates can provide instant energy and help pep up children immediately e.g. sugar.

 A glucose drink (any drink containing more of sugar like lime juice) immediately after an outdoor game, can   quickly bring back energy in children.

• Complex Carbohydrates: Complex carbohydrates, when taken periodically, provide sustained energy levels throughout the day. e.g.  roti, bhakri, parantha, rice, bread etc.

Dietary fibre is that part of plant foods that can not be digested or absorbed by human. There are two types of dietary fibre :-

• Soluble Fibre

• Insoluble Fibre

Both have very different functions in the body. Nearly all fibre-containing foods have more insoluble fibre than soluble fibre. Fibre helps prevent constipation and aids in weight management. Fibre also helps prevent diabetes and stabilizes cholesterol levels. Fibre intake comes mainly from raw foods like fruits and vegetables.

Vitamins are nutrients required in small amounts to maintain life. Obtained from foods or vitamin supplements, they act as enzyme helpers, to turn on reactions in the body.

They can be divided into two groups:

•  Fat soluble vitamins : A, D, E and K. These are found in fatty foods like dairy products and oils. These vitamins are transported by fat through the body and stored in fat and liver in the body.

• Water soluble vitamins : B1, B2, B3, B6, B12, folate, biotin and pantothenic acid and Vitamin C .These dissolve in water based fluids. The major sources of vitamins are fruits.

TYPES OF VITAMINS

Vitamin A

Functions:

• Protection against night blindness

• Normal growth in children

• Healthy skin and mucous membranes

• Resistance to infections

Sources:

Carrots, papaya, apricots, mango, pumpkin etc.

Deficiency Symptoms:

Night blindness (an inability to see well ih dim light, acne, allergies, loss of appetite, colds, dry hair, fatigue, insomnia, impaired growth, itching and burning eyes, loss of smell, dry skin, decreased immune system function etc.

Vitamin C

Functions:

• Healthy gums, teeth and bones

• Speeds wound healing and helps resist infection

• Formation of collagen, a cementing material in blood vessels, bones and teeth

• Assists absorption of non-haem iron from vegetables and grains

• Antioxidant- helps prevent infection and enhances immunity

Sources:

Citrus fruits like orange, sweet lime etc. and their juices, berries, guava, mango, capsicum, pineapple, spinach, cabbage.

Deficiency Symptoms:

Anaemia, bleeding gums, shortness of breath, tendency to bruise easily, dental cavities, low infection resistance(colds), nosebleeds, poor digestion, stress and slow healing wounds.

The state of Vitamin B1(thiamine) deficiency is known as bery-beri.

Vitamin D

Functions:

• Strong bones and teeth - prevents rickets

• Absorption of calcium and phosphorus - enhances the immune system

Sources:

Cod liver oil, oily fish, eggs, table margarine, butter and cheese

Deficiency Symptoms:

Softening of the bones- known as rickets- in children and osteomalacia in adults, burning in mouth and throat, diarrhoea, insomnia, irregular heartbeat, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones and teeth.

Functions:

• Acts as an antioxidant

• Maintains healthy cell membranes. Vitamin E helps prevent cancer, cardiovascular disease, cataract and reduces scarring from some wounds.

Sources:

Fruits, vegetables, vegetable oils, nuts, unsaturated margarine, eggs, seeds, whole grains, wheat fish.

Deficiency Symptoms:

Dry or falling hair, muscle weakness, decreased circulation, slow tissue healing, leg cramps.

Vitamin K

Functions:

Normal blood clotting. Vitamin K plays an essential role in blood clotting and bone formation. It can help prevent osteoporosis. It also converts glucose into glycogen for storage in the liver.

Sources:

Green leafy vegetables, broccoli, cauliflower, liver, eggs, cheese

Deficiency Symptoms:

Brittle or fragile bones, low platelet count and poor blood clotting.

Vitamin B1

Functions:

• Aids metabolism of carbohydrates

• Release of energy from food

• Proper functioning of heart and nervous system

• Normal appetite and digestion

Sources:

Yeast extract, wheat germ, bran, nuts, fortified breakfast cereals, liver, kidney, lean pork, peas, sesame seeds.

Deficiency Symptoms:

The state of Vitamin B1(thiamin) deficiency is known as beri beri.

Vitamin B2

Functions:

• Hearty skin and eyes

• Release of energy from food

• Aids metabolism of carbohydrates, proteins and fat

Sources:

Milk, cheese, yoghurt, meat, liver, eggs, almonds, mushrooms, green vegetables

Deficiency Symptoms:

Changes in mucous membrane around the mouth and nose

Vitamin B3

Functions:

• Release of energy from foods

• Essential for growth

• Aids metabolism of carbohydrates

• Proteins and fat

Sources:

Vegetables, milk, pulses, lean meat, liver, yeast, bran, peanuts, tuna, salmon, kidney,  fortified breakfast cereals, eggs

Deficiency Symptoms:

Pellagra is the deficiency state resulting from Vitamin B3

Vitamin B6

Functions:

• Adds metabolism of proteins

• Helps formation of red blood cells that prevents Anaemia

Sources:

Soy beans, nuts, whole grains, vegetables, lean meat, liver, poultry, fish, yeast

Deficiency Symptoms:

Skin changes and confusion

Vitamin B12(Cyanocobalamin)

Functions:

• Helps formation of red blood cells

• Aids metabolism of carbohydrates and fat

• Prevents Anaemia

• Assists formation of nerve cells and DNA genetic material

Sources:

Mainly found in animal foods - milk, liver, kidney, lean, meat, oysters, fish, seafood, eggs

Deficiency Symptoms:

Loss of appetite, diminished reflex responses, fatigue, irritability, memory impairment, mental depression and confusion, nervousness, pernicious Anaemia, unpleasant body odour, walking and speaking difficulties, weakness in arms and legs.

Folic Acid (Folate)

Functions:

• Helps formation of enzymes and red blood cells

• Prevents Anaemia

• Aids metabolism of DNA

Sources:

Leafy vegetables, whole grains, peas, nuts, avocado, organ meats (liver, kidney, heart)

Deficiency Symptoms:

Sore tongue, Vitamin B12 deficiency, depression or anxiety, fatigue

What are minerals?

Minerals are elements required in small amounts foe good health and growth. the major minerals required are calcium, phosphorous, magnesium, potassium, sodium etc. The trace minerals required are iron, zinc, copper, iodine, manganese, chromium etc.

Why do we need minerals?

Minerals form the hard bone structure of the body and are vitally important in chemical reactions. They regulate water balance, control nerve response and muscle contraction.

Calcium

Functions:

• Hardens structure of the bones and teeth

• Helps muscle contraction and nerve functioning

• Aids the clotting of the blood and enzyme activity

• Prevents rickets in children

• Prevents osteoporosis in older people

• May have a role in the prevention of high blood pressure. Calcium is an essential mineral for overall health. Vitamin D is essential for proper calcium absorption and utilization.

Sources:

Milk, cheese and yoghurt, canned salmon and sardines, tofu, soy drinks, whole grains, cereals, breads, sesame seeds, prawns, broccoli, ice cream, milk chocolate, nuts (particularly almonds and hazelnuts), dried figs

Deficiency Symptoms:

Arm and leg numbness, brittle fingernails, eczema, fragile bones, headaches, heart palpitations, hypertension, insomnia, irritability, muscle cramps, nervousness, weak bones and teeth, rickets, tooth decay, irregular heartbeat and slowed nerve impulse response, decreased muscle growth, aching joints, and arthritis.

Iron

Functions:

• Ensures healthy blood - prevents Anaemia

• A key component of hemoglobin (the red colouring of blood cells) and myoglobin (muscle protein)

• Component of many enzymes, iron is needed for healthy growth and the resistance of disease, and for a healthy immune system and energy.

Sources:

Lean red meat, liver, kidney, heart, chicken, fish, dark-green leafy vegetables, iron-fortified breakfast cereals, legumes, eggs, cocoa powder, dried fruit

Deficiency Symptoms:

Breathing difficulties, brittle nails, dry or falling-out hair, dizziness, iron deficiency Anaemia (pale skin, fatigue), constipation, sore or inflamed tongue. Iron is vital for the production of hemoglobin and oxygenation of red blood cells.