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Happy Tummy Expert

5 months ago

Dear Deepa, Thank you for the question

Growth and development are natural phenomena that occur throughout the human life cycle. The rate at which an individual grows and develops and attains certain milestones differs from person to person.

Physical growth and development of an individual across stages involves various factors like Genetics, Gender, Nutrition & Physical activity.

Ages 1-6 years witness gradual and continuous growth and development. During this period, it is important to take care of all nutritional needs and give children a nutritionally adequate & well-balanced diet, to ensure that growth and development is achieved optimally and prevent risks of malnutrition. 

Reference ideal body weight and height for 5-year-old male can be considered as 16.2-20.2kg and 104.8-118.2 cm respectively

The RDA for protein requirement is 16.0g/d and energy is 1360 kcal/day for children 4-6 years of age

Here are a few dietary guidelines for children to be considered

• The diet should include a variety of foods and ensure inclusion of all food groups. As teaching the child to eat everything on his plate will help him enjoy optimal health.
• Make the plate colorful by including variety of fruits and vegetables
• Food should be slightly seasoned so that they taste better and the child takes it well.
• Child should never be forced to eat more than he can take.
• Food preference of the child should be taken into consideration by emphasizing on the child's likes and dislikes
• Foods like tea and coffee should be avoided as they may overstimulate the childs body system.
• Small foods that have risks of choking should be avoided.
• Ensure sufficient consumption of milk and milk products
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Try to increase the serving size and portion size gradually and systematically
• Include healthy fats from nuts and seeds.
• Encourage involvement in food preparation for easy acceptance of new foods
• Encourage physical activity for optimal growth

Healthy nutritious food and a diversified balanced diet according to your food choice and ethnicity can be consumed. It is always preferable to consume food that has been prepared hygienically.

Here are some of the healthy food options that can be considered for Breakfast

• Rava Upma
• Idli
• Dosa
• Moong dal cheela
• Rava Idli
• Vegetable sandwich
• Poha
• Wheat chapathi +Omlette
• Paddu

Here are some of the healthy food options that can be considered for lunch/ Dinner

• Paneer Fried Rice
• Rajma Chawal 
• Dal + Rice+ Sabji
• Khichdi + boiled egg
• Palak Paratha
• Egg+ Chapathi
• Beetroot/Palak Poori + Paneer gravy
• Curdr Rice

For more information and sustainable growth and for customised and personalised meal plan please contact a Health care professional and your child’s paediatrician

Hope we have answered your query.

Wishing you a great day ahead

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