Are You Giving Your Child The Right Nutrients?

Puneet Kaur

Puneet Kaur
11 January 2021

This article is written by Puneet Kaur. She is a well-known nutritionist, fitness enthusiast and a lifestyle changer. An army wife, a mom and the CEO of 'Its Healthy Moms', she focuses on the overall wellness of women.

Fenugreek Leaves Nutrition

Today each and every parent is worried if their child is consuming a well-balanced diet or not. Is she/ he getting adequate calcium? The necessary iron? Excess of carbs or fat? Well, healthy food for kids is based on the same principles as the healthy food for adults. All of us need the same kind of nutrients — such as carbohydrates, protein, fat, vitamins and minerals along with fibre. However, children require different amounts of specific nutrients at various ages. So if you want to feed your child in the right manner keep reading this article till the end.

The benefits of healthy food for kids

Peer pressure along with TV commercials promoting junk food does affect the children nowadays. Hence, it becomes difficult to convince your children to eat nourishing foods. Eating junk food does have negative consequences on your child’s development, while eating wholesome meals has numerous benefits. It can:

• Stabilize their energy.

• Maintain temperament.

• Enhance rational reasoning.

• Help them to keep up with a healthy weight at every age.

• Help avert psychological health issues like anxiety, depression, stress and ADHD (Attention Deficit/ Hyperactivity Disorder).

Healthy Food for Kids at Various Ages

Benefits of Methi Leaves


During this period of life, it is pretty much about the milk — whether it is mother's milk, formula, or a combination of these two. Mother's milk will provide essentially every nutrient an infant requires for the initial year of life. Furthermore, it is sufficient to take care of optimal growth and development for first 6 months.


Need for macronutrients as well as micronutrients are higher on a per-kilogram basis for toddlers than at any other age. Calcium, the principal part of our growth, is necessary to develop strong, healthy bones and teeth. Milk and dairy products as well as dals and dark green, leafy vegetables are good sources of calcium. Also, this is the time to encourage eating veggies, fruits, whole grains, dals and beans. Such fibre-rich food aids digestion as well. Toddlers need iron due to rapidly expanding blood volume as they grow. Fish, meat, poultry, dals and chapatis are the supreme sources of dietary iron.

Kids (Age 5-12)

Children of this age group are very active. They must have plenty of high-energy foods, such as carbohydrates, especially in the form of whole-grains, fruits and vegetables. Full-fat dairy or soy products must be a part of their diet. Dals, beans like rajma or moong, whole eggs, milk, and peanuts all are good sources of protein. Make sure that all pulses or dals are cooked thoroughly to assist good digestion.


Nutritional needs of teens may increase as per their activity level. Adolescent girls go through a growth spurt nearly the age of 12 and boys about the age of 14. Encourage them to eat more fibre rich foods. The foods that contain good amount of fibre are also packed with several important nutrients like vitamin C, vitamin E, potassium, calcium and magnesium. Fat shall make up no more than 30% of teenagers diet. Fat not only supplies energy, but also aids the body to absorb the fat-soluble vitamins: A, D, E, and K. Again, whole grains are good sources of carbohydrates that provide energy. They are also a great source of fibre and B vitamins.

Healthy Food Chart for Kids as per their Activity Level







1000 to 1500

1200 to 2400

1800 to 2400

2100 to 3300


2 serving

2-3 serving

3-4 serving

3-5 serving


2 serving

2.5 - 3 serving

3 serving

3.5 serving

Thus, healthy food for kids at various ages should include part of each of the five main food groups. That is, carbohydrates, fats, proteins, vitamins and minerals along with adequate amount of fibre. Dairy, fruits, dal, sabji and roti must form an important part of their everyday diet. Try the Organic Dals/ Pulses from Tata Sampann as they are 100% Organic. These ingredients are consistent in quality and nutrients throughout the year, helping you include the right nutrients in your children’s diet.


The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.


Comment on this article

*All blog comments are checked prior to publishing

Related Products

Tata Sampann

Chana Dal

View details
Tata Sampann

Green Moong

View details
Tata Sampann

Kabuli Chana

View details
Tata Sampann

Kala Chana

View details