1. KIDS NUTRITION
Dr. Mansi Pujara

2. What is nutrition
NUTIRTION IS THE SCIENCE OF HOW THE FOOD YOU EAT AFFECT YOUR BODY.
AS PER YOGA, NOT ONLY BODY BUT ALSO YOUR MAAN,
“JAISA AANNA, WAISA MAAN”
Also nutrition comes from the the word nutrients.

3. SEVEN NUTRIENTS CARBOHYDRATES PROTEINS FATS VITAMINS MINERALS FIBRE
WATER

4. CARBOHYDRATES Main source of energy SOURCES :
Grains like wheat, jowar, bajra,nachni, oats, quinoa, rajgira, sabudana, etc
Fruits like banana, mango, chicoo, watermelons etc
Dryfruits like khajur, anjeer, raisins, prunes etc.
Sugar, honey, jaggery.

5. proteins Building block of body.
Needed for repairing wear and tear and GROWTH of body.
SOURCES ;
Milk and milk products like curd, paneer, cheese, milk powder etc.
Dals and pulses like chana, moong, rajma, soyabean etc.
Nuts like almonds, walnuts, peanuts etc.
Seeds like sesame, sunflower, watermelon etc.
Egg, fish, meat etc.

6. fats As a storage form of energy.
Also needed for fat soluble vitamins.
SOURCES :
ghee, cream, butter etc
Oils like groundnut oil, olive oil etc.

7. vitamins Vital for body and needed in very small amount. SOURCES:
All cereals, fruits, vegetables, milk products milk products etc.

8. minerals Important part of structure of our body. Calcium
BUILDING BONES = BUILDING A BANK ACCOUNT.
SOURCES:
Dairy products, green leafy vegetables, sesame seeds, almonds, whole pulses like chole, grains like rajgira fish like salmons and sardines.

9. iron For formation of haemoglobin which does oxygen transport.
For growing boys, it is needed for muscle growth.
For growing girls, requirement is still more as they lose blood through their monthly cycles.
SOURCES:
Whole grain cereals like nachni, poha, green leafy vegetables, pulses like kidney beans, dried fruits like khajur, anjeer etc, mineral salt like saindhav, meat and fish.
VITAMIN C is very important for increasing iron absorption.

10. WATER AND FIBRES
Water is needed for all chemical reactions, without which there won’t be growth.
Requirement : 65 ml x body weight
Eg : 65 x 40 = 2,600ml.
Fibres
Have to eat enough fruits, vegetables, and whole grains.

11. Important points for kids nutrition
HAVE A BALANCE MEAL
Means have FIRST your CALCIUM
IRON
PROTEINS
FIBRES
WATER
AND THEN HAVE YOUR CARBOHYDRATES AND FATS.

12. BALANCED MEAL

13. WHOLE DAY MEAL PLANNING FOR GROWING KIDS
7AM : GLASS MILK AND 1 FRUIT
9.30AM : cooked breakfast like poha, upma, idli, dosa, sandwich,etc.
but add vegetables and lemon to it.
add sprouts or any dairy products to it.
12.30pm : vati salad
1 vati curd or paneer or egg
1 vati dal or any pulse
1vati sabji
1 glass buttermilk or lemon water
then have your roti or rice or paratha etc.

14. 4.30pm : healthy snacks like sprouts, boiled chana,
homemade chakri or chiwda etc.
6.30pm : glass milk and nuts like almonds,sesame
seeds, khajur, anjeer etc.
8.30pm : 1 bowl soup
1 vati curd or paneer or egg or meat
1 glass buttermilk
1 vati dal or pulses
then have your carbohydrates like roti or idli or pi
10.30pm : 1 glass milk.

15. diet as per YOGA THREE TYPES OF FOOD
SATTVIK…. HOME MADE WHOLESOME FOOD.
RAJSIK…..ALL SPICY FOOD WHICH HAS HIGH AMOUNTS OF TASTE MAKERS MAINLY ARTIFICIAL TASTE MAKERS, COLOURS AND PRESERVATIVES.
IT MAKES YOU HYPER, REDUCES YOUR CONCENTRATION LEVELS.
TAMASIK……WHICH IS THE PACKAGED FOOD LIKE BISCUITS, TOAST, KHARI, ICECREAMS, CHOCOLATES ETC.
THIS WILL MAKE YOU LAZY, LITHARGIC AND CREATE DARKNESS IN LIFE.

16. “HAVE A WHOLESOME SATTVIK FOOD”