Diet & Nutrition For Baby

Nutrition is one of the key elements to fuel your baby’s growth and development. Children need specific amounts of specific nutrients at every stage of growth. Some nutrient dense foods to include in your baby’s diet are:

Protein rich foods – Seafood, lean meat and poultry, eggs, beans, peas, soy products, unsalted nuts and seeds

Fruit – Fresh, canned, frozen or dried fruit are more nutritious than fruit juice. Look out for added sugars in juices and canned fruit. Half a serving of dried fruit is equivalent to a full serving of fruit. Excess consumption of dried fruit would mean extra calories.

Vegetables – Include a range of vegetables in your baby’s diet including fresh, canned, frozen or dried vegetables. Make sure you include a rainbow of vegetables including red, orange, purple, green, yellow vegetables every week. While picking canned or frozen vegetables, make sure they are low in sodium.

Cereals – Opt for foods with whole grains such as brown rice, popcorn, quinoa, oatmeal whole wheat bread. It is recommended to limit consumption of refined cereals.

Dairy – Fat-free and low-fat dairy products such as milk, cheese, yoghurt

Typically, an age-wise baby food chart would be

Age 2-3 Baby diet chart girls and boys

Calories 1000 -1400, depending on growth and activity
Dairy 2 cups
Fruit 1-1.5 cups
Vegetables 1-1.5 cups
Grains 85-140 grams
Protein 60-115 grams

 

Age 4-8 Healthy diet plan for kids – girls and boys

Girls Boys
Calories 1200 -1800, depending on growth and activity 1200 -2000, depending on growth and activity
Dairy 2.5 cups 2.5 cups
Fruit 1-1.5 cups 1-2 cups
Vegetables 1.5-2.5 cups 1.5-2.5 cups
Grains 115-170 grams 115-170 grams
Protein 85-140 grams 85-155 grams

 

Age 9-13 Healthy diet for children – girls and boys

Girls Boys
Calories 1400-2200, depending on growth and activity 1600 -2600, depending on growth and activity
Dairy 3 cups 3 cups
Fruit 1.5-2 cups 1.5-2 cups
Vegetables 1.5-3 cups 2-3.5 cups
Grains 140-200 grams 140-250 grams
Protein 115-170 grams 140-180 grams

 

Age 14-18 Diet plans for teens

Girls Boys
Calories 1800-2400, depending on growth and activity 2000-3200, depending on growth and activity
Dairy 3 cups 3 cups
Fruit 1.5-2 cups 2-2.5 cups
Vegetables 2.5-3 cups 2.5-4 cups
Grains 170-225 grams 170-280 grams
Protein 140-180 grams 155-200 grams