Balanced Diet Chart for Children. A balanced diet consists of carbohydrates, proteins, vitamins and minerals and also meets the daily caloric needs of the body. This means, 5. 0% of your calorie needs should be derived from carbohydrates, 2. 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. Significance of nutrition charts. Nutrition chart for fruits and vegetables, and other foods give pictorial information about the nutrient content of a food item. If your baby is a vegetarian, you can increase his protein intake by adding more dairy to his diet. You can also increase his intake of. Table 1 - Nutrition Needs for Children. Table 1 provides a summary of the food chart for a clearer idea of nutrition for children. ![]() Parents can choose one food or two with smaller potion from each food category for their children. Food Group. Foods Example. Serving Size. Daily Serve. Grains. Rice Pasta Cereal Bread Rolls Wheat Biscuit Noodles 1 cup 1/2 - 1 cup 1/2 - 1 cup 1- 2 slices 1/2 - 1 roll 1 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- 1. Age 1. 2- 1. 8, 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, or. Age 2- 3, 2 servings Age 4- 7, 1- 2 servings Age 8- 1. Age 1. 2- 1. 8, 3- 4 servings Dairy Products. Milk Yogurt Cheese Custard 2. Age 2- 3, 1 serving Age 4- 7, 2- 3 serving Age 8- 1. Age 1. 2- 1. 8, 3- 5 servings Lean Proteins. Meat Beef Chicken Fish Eggs Dried beans Peas Lentils Peanut butter 1. Age 2- 3, 1/2 serving Age 4- 7, 1/2- 1 serving Age 8- 1. ![]() Age 1. 2- 1. 8, 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. Children should drink fluids, any kind, as a daily need. The amount of fluids a child needs is based on the weather and the level of activity. Generally, the amount of fluids a child should drink is shown below. Age. Water (serves)4- 8. L (approx. 5 glasses)9- 1. L (approx. 5 to 6 glasses)1. More. 1. 6- 2. L (approx. A glass is 2. 50m. LBalanced Nutrition for Children. The nutrition shown below is essential for the healthy growth of a child, include: Carbohydrates. Children require the right amounts of carbs for energy. Therefore, their daily intake of carbohydrates can be derived from wholegrain foods, such as, pasta, bread and cereals. Meat, eggs and fish and dairy products are high in protein, and, therefore, ideal and necessary for your child's diet. Protein is essential for muscle building and repair and growth and building antibodies. Calcium is essential for strong bones. Dairy products like cheese or yogurt, vegetables like collard greens, cauliflower, spinach, broccoli and celery are rich in calcium. If a child doesn. A child needs vitamins for the body to function properly. They help boost the immune system, support growth and development and help cells and organs function properly. Vitamin A is essential for vision and a deficiency can lead to blindness. Vitamin C, a definite immune system booster, helps with brain function and prevents problems that occur with free radicals. Vitamin D is essential for calcium absorption. Other Nutrition. Apart from carbohydrates, protein, calcium and vitamins, your child requires the proper amounts of iron, Omega- 3 and 6 fatty acids, and amino acids to ensure good health. Many children have poor eating habits, which can lead to various long- term health complications, such as obesity, heart disease, type 1 diabetes and osteoporosis. Ensuring that your child learns the importance of eating a balanced diet, means ensuring he or she is free of these diseases and grows up to be a healthy adult. ![]() Waist Measurement Chart You'll Like to Refer To. You should calculate your BMI and know your waist size to know whether you are overweight. To measure your waist circumference: Stand straight and keep your heels together. Stand straight and bend to your side. The bend is your natural waist. Hold a measuring tape around your bare abdomen around your waist, just above your hipbone. The tape should be close to the abdomen (but should not exert pressure on your skin). The tape should be parallel to the floor. Keep your thumb behind the tape and do not pull it tight. Stand relaxed, exhale and measure your waist. Waist Hip Ratio. When you divide waist size by the hip size, you get your waist- hip ratio (WHR). Studies show that the waist- hip ratio of any build is very strongly correlated to the perception of attractiveness across all cultures.
Women with a 0. 7 WHR (waist circumference is 7. European cultures. Beauty queens Marilyn Monroe, Sophia Loren and the Venus de Milo had WHRs around 0. Waist to Hip Ratio Chart. In Females. Age. Low Risk. ![]() Moderate Risk. High Risk. Extremely High Risk. In Males. 20- 2. 9< 0. Doctors and dietitians use body mass index (BMI) and measurement of the waist to assess a person's risk of developing certain diseases, for instance, diabetes and heart disease. If your BMI is greater than 2. BMI equal to or greater than 3. Even if your BMI falls within the normal range, fat around waist takes you towards the danger zone. Fat around waist is more risky than fat in your hips and thighs. Carrying fat mainly around your waist increases your risk of developing health problems. A Waist- to- Height Ratio Chart for Comparison. Waist- to- height ratio (WHt. R) = Waist Circumference/Height. WHt. R basically measures the distribution of body fat. So, higher values indicate obesity- related diseases. A WHt. R of > 0. For people in the age group of 4. WHt. R values begin at 0. You may use the following average waist size ratios for comparison: Subject. Waist to Height Ratio Barbie Doll. Ken Doll. 0. 3. 60. College Swimmers, female. College Swimmers, male. Cut off for increased risk females. General healthy cut off. WHO increased risk, males. WHO substantially increased risk, females. WHO substantially increased risk, males. Normal Waist Measurement. Studies show that women with a waist size of more than 3. For a woman, 3. 2 inches or less is considered as normal waistline. For a man, having waist 3. The ideal measurements for waist vary mainly according to age, height and race. The aging process and genetic factors have a tremendous impact on a person's body shape. A woman's sex hormone levels also determine the fat distribution on her body. But still, with the help of balanced diet and regular waist exercises you can have normal waist measurement. You can always spend at least 1. Healthy eating habits and increased physical activity can help reduce your waist. Now that you have gone through the ideal waist measurement chart and checked your waist, you should set your goal of attaining perfect body shape. Regular exercise, balanced diet and stress- free lifestyle help maintain hormonal balance and can make you active and happy. You only decide, which body shape you want, apple, banana, pear or hourglass. Only a little bit of discipline and control over mind is needed to achieve the desired goal.
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