A diet which contains all the nutrients e.g. energy, proteins, fats, vitamins, minerals etc. required by a child for the proper maintenance of health and optimum growth is termed as a baby's ‘balanced diet’.
Nutrients:
Dals and beans have high contents of protein and a small amount of fat. Bread is rich in carbohydrates but poor in protein. Your child would receive a proper balanced diet if he eats a meal consisting of food items like: chapattis, bread, rice, breakfast cereals, maize, potatoes, dals, beans, poultry and meats, milk, cheese etc. It is important to mix various kinds of foods so that his requirements of nutrients would be met. It is important for you to ensure that your child eats food in adequate quantities. Considering a child’s small appetite, it is advisable that his food should be rich in nutritive value and that he should eat more often during the course of the day. Deficiency of iron in young children causes anemia. Dark green vegetables and meats are rich in iron. Iron is also found in chapattis, breads, eggs, dals, nuts and beans.
Heavy snacks between meals should be avoided as they spoil the child’s appetite. It is better to offer him fruits and sandwiches instead of cakes and chocolates. You should control your child’s intake of sweets, biscuits, chocolates, cakes, colas, etc. because sugar is a major cause of tooth decay. It is always better to give juices instead of colas.
Calcium rich food:
Milk and milk products are an important source of energy, proteins, calcium and vitamins. A child must have about ½ liter of milk products per day. A child below five years should be given milk and not skimmed milk.
Tips for fussy eater:
Your child is a fussy eater, try to make his meals more attractive by giving him foods like milkshake, pudding, ice-creams etc. Your child is a poor eater, invite some other children over during mealtimes who are of the same age and are good eaters. Your child is fit and healthy, and is growing and gaining weight as expected, do not fuss about his eating. Avoid getting into a battle at meal times. Mealtimes should be enjoyable and you should talk about things other than food.
Cooking Tips for Young Mothers:
Use less of sugar, salt and refined flour (Maida or all-purpose flour) preparations. Unpolished rice or par-boiled rice is better than polished rice. Do not overcook vegetables, they lose their nutritive value. Do not cook fruits since the essential vitamin C is lost. The skin of many vegetables is rich in vitamins and minerals, so offer fresh fruits to the child with their skins. Wherever possible, use jaggery instead of sugar, since it is very high in iron. Avoid adding too much spice.