NUTRITION
Back to School!
Summer time is synonymous with relaxing times both for children and parents. August begins with back to school days in tow with string of school lunches and endless snacks! We will be drowned in constant conundrum of what to pack for lunch and snacks, keeping in mind nutrition needs and preferences of our respective children.
Kids’ nutrition needs change constantly as they grow. Here’s the snapshot of the nutritional needs and portion sizes macronutrients and micronutrients.
Age |
Child 1-3 |
Female 4-8 |
Male 4-8 |
Female 9-13 |
Male 9-13 |
Female14-18 |
Male 14-18 |
Calories * |
1000 |
1200 |
1400 1600 |
1600 |
1800 |
1800 |
2200 2800 3200 |
Protein, g |
13 |
19 |
19 |
34 |
34 |
46 |
52 |
Carbohydrate, g |
130 |
130 |
130 |
130 |
130 |
130 |
130 |
Dietary Fiber, g |
14 |
16.8 |
19.6 |
22.4 |
25.2 |
25.2 |
30.8 |
Total fat % kcal |
30-40 |
25-35 |
25-35 |
25-35 |
25-35 |
25-35 |
25-35 |
Calcium, mg |
700 |
1000 |
1000 |
1300 |
1300 |
1300 |
1300 |
Iron, mg |
7 |
10 |
10 |
8 |
8 |
15 |
11 |
*Calories depend on activity level.
Age |
Child 2-3 |
Female 4-8 |
Male 4-8 |
Female 9-13 |
Male 9-13 |
Female 14-18 |
Male 14-18 |
Protein oz |
2-4 |
3-5 |
3.5-5 |
4-6 |
5-6.5 |
5-6.5 |
5.5-7 |
Fruits, cups |
1-1.5 |
1-1.5 |
1-2 |
1.5-2 |
1.5-2 |
1.5-2 |
2-2.5 |
Vegetables, cups |
1-1.5 |
1.5-2.5 |
1.5-2.5 |
1.5-3 |
2-3.5 |
2.5-3 |
2.5-4 |
Grains oz |
3-5 |
4-6 |
4-6 |
5-7 |
5-9 |
6-8 |
6-10 |
Dairy cups |
2 |
2.5 |
2.5 |
3 |
3 |
3 |
3 |
Ideally lunch should include at least:
- 1.5-2 portions of protein – 3/4th cup beans (any beans and rice), milk and cheese sandwich, bean cheese quesadilla, mixed bean patty, khandvi, mixed dal dhokla, amaranth (rajagro) puri.
- 2-3 portions of carbohydrate – ½ cup rice, 2 slices of wholegrain bread, 1 pita bread, veggie burger.
- 1 portion of vegetables – celery sticks, carrots, cucumber, broccoli and ranch, veggies sneaked in pasta sauce, enchilada sauce, burgers, dhokla, etc.
- 1 cup of dairy product – yogurt, milk any kind, cheese any kind.
Most foods are combination foods like milk and beans are 1 serving of carbohydrate and 1 serving of protein.
Snack ideas
- Protein rich snacks – shelled frozen soy beans, roasted chick peas, black grams, dalia mixed with rice puffs and sev, yogurt, cheese sticks, sprouted mung beans.
- Whole fruits as a snack are a convenient way to fulfill the daily requirement of 1-1.5 cups.
- Veggies and hummus or any kind of butter. Homemade date, nuts and seeds energy bars.
- Popped beans, lentils, nuts.
Recipe of the month
Stuffed idli
Idlis are favorite dish of most kids, here’s a veggie packed version of idli!
Ingredients
- Oil
- Tempering ingredients: Curry leaves, mustard, jeera, chana dal, urad dal and asafetida powder 1 tsp.
- ¼ cup French beans chopped
- ½ cup carrots grated
- ½ cup boiled and slightly mashed garbanzo beans.
- ½ cup Onions diced.
- 1 medium boiled potato peeled and chopped.
- 1 green chilies medium hot
- ½ cup bell pepper.
- Idli batter 2-2.5 cups. Makes about 10-12 idlis, depending on size.
- Chili powder and turmeric powder 1 tsp, salt to taste.
- Malgapudi powder to sprinkle on top of idli.
Heat oil and put in all tempering ingredients except for asafetida. After the seeds crack, add asafetida and chili powder and turmeric powder along with onions. Add salt and sauté for five to 7 minutes and then add the rest of the veggies and garbanzo beans with green chilies and salt. Cook and cover for about 10 minutes. Add about 2 tbsp idli batter to hot and greased idli plate in each mold put the prepared cool veggie masala on top and add 2-3 tbsp of idli batter to cover each idli. Cover the idli mold and let it steam cook for about 10 minutes. You can be creative with veggies and batter. I use quinoa 1 cup, 1 cup brown rice, 1 cup idli rice, 2 tbsp oil, 1 tbsp fenugreek seeds with 1.5 cups urad dal to make idli batter.
To Our Health!
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected]
