Fitness

Child Nutrition|Manasi Joshi

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Blog By: Manasi Joshi

Child Fitness and Nutrition

 

With the globalization more and more fast food chain businesses are coming up in India, and with the attraction towards branded products, the malls are becoming more popular place to spend the weekends with children. There are video games and food courts and all the branded shops in one place and youth spend their whole day in the malls instead of going for outings like hiking, trekking, picnics etc. where there is lots of physical activity and homemade dabbas.

Obesity in children is a growing concern today.  Children are addicted towards TV and Video games. They should be encouraged to play outdoor games and at least one sport of their liking.  Instead of joining them for a gym they can go for the fun and activity classes like martial arts, dancing, swimming and playing sports in holidays. Martial Arts is one of the best for the overall fitness of young children. They will also learn discipline and dedication.

Good nutrition is very crucial for growing children.  They need energy for their lots of activities throughout the day.  Proteins are the building blocks, thus they will need optimum amount of protein for their growth. Fats are crucial for transportation of vitamins and minerals and for formation of growth hormones. Making their food interesting is very important to attract them to eat healthy food. We can give them vegetable stuffed Parathas, Thalipeet, Uttapas or Idlis, instead of giving them Chapati and veg in the tiffin. Calorie dense foods are good for them. A thalipeet of all cereals and pulses flour with added vegetables and paneer is in itself a wholesome meal.

Children observe and tend to follow their elders. So if elders are eating healthy and remain active, the child will also do the same.  Cultivating good eating and exercising habits from early childhood will keep them healthy and active throughout their life.

Recommended Dietary Allowances for Children

Group Age Body Wt

Kg

Net Energy

Kcal/day

Protein

g/day

Visible Fat

g/day

Calcium

mg/day

Iron

mg/day

 

Children

1-3 yrs

4-6 yrs

7-9 yrs

12.2

19.0

26.9

1240

1690

1950

22

30

41

 

25

 

400

12

18

26

Boys

Girls

10-12 yrs

10-12 yrs

35.4

31.5

2190

1970

54

57

22 600 34

19

Boys

Girls

13-15 yrs

13-16 yrs

47.8

46.7

2450

2060

70

65

22 600 41

28

Boys

Girls

16-18 yrs

16-18 yrs

57.1

49.9

2640

2060

78

63

22 500 50

30

Reference: Nutritive Value of Indian Foods by C. Gopalan, B.V.Rama Sastri & S.C.Balasubramanian

 

 

Recipe

Multi Grain Pan Cakes (Thalipeeth)

Method of Making Flour:

Ingredients:

  • White millet (Jowar), Pearl millet(Bajra), Finger millet(Ragi) and Bengal Gram (whole) 500 g each
  • Rice(handpounded), Green Gram, Black Gram 250 g each
  • Wheat, whole coriander 100 g each
  • Carom seeds (Ajwain) 50 g

Method:

Roast all the ingredients separately, then mix together, cool and prepare the slightly coarse flour. It will last for 4 to 6 months

Method for Thalipeeth

Ingredients:

  • Thalipeeth Flour 1 cup
  • Onion 1 medium
  • Any Vegetable like cabbage, carrot etc 1 cup
  • Cottage cheese (Paneer) or cheese ½ cup
  • Coriander – cumin powder 1 tsp
  • Fresh coriander ½ cup
  • Carom seeds (Ajwain) 1 tsp
  • Red chili powder and salt as per taste

Method:

  • Mix all the above ingredients and make a soft dough. Rest it for ½ an hour
  • Take a pan and coat it with oil
  • Take ½ of the above dough and press it on the pan or on a plastic to make a flat pan cake.
  • Cover with lid and keep on the flame till it turns golden brown, then flip and make the other side.
  • Serve with curd or chutney

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