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Proper meal planning – A step towards making child healthy!

Proper meal planning – A step towards making child healthy!

In today’s world where childrems are found to be of stubborn nature, it becomes quite difficult for parents to feed them healthy food. Nowadays with increased enhancement of lifestyles of people they mostly don’t have time to cook for their childrens. Some of them employ a servant or a cook, but how one is assure that food he/she is serving your child is of good quality. Even though you give them good quality vegetables, spices but they’ll make it as per their accordance. It is important to know that childrens in their early age nearly (4-5 years) craves for food cooked by their mother. Also if due attention is not given to the child related to his/her meal then they will resort to eat junk foods which is unhealthy. It is important that child should be given proper meal right from the starting otherwise they may face a lot of consequences in future. They may have weak bones, they may get tired easily, they may also get mentally weak because of some nutrient defficiency. There are a lot of children’s you have seen who doesn’t drinks milk, why? Simply, because they don’t like it. It is not an appropriate reason. Milk is very important for health, it serves almost all nutrients and minerals to your child. Parent’s should not ignore such kinds of behavior and they should bring some practise in habit so that the child will eat all kinds of food.

Eating junk food is not bad. Everyone craves for them, but taking them in appropriate quantity by measuring all standards of quality of them and taking them from a proper place is important. If you see food stalls which are not covered and flies are flying over it, please don’t buy it. Also if your child wants to eat a junk food say a pizza or burger allow them to eat, but not regularly, like they can have it twice or thrice in a month not more. Tell them the importance of eating healthy food, educate them enough about food, nutrients and minerals so that they may decrease their consumption level of junk food at their own will.

The phrase “at their own will” signifies that parent’s should not force them for not eating junk food, because forcing them for anything in today’s lifestyle can proves to be the root cause for various mishaps in childrens.

Parents should include some good eating habits in children’s so as to avoid them from getting obesed or overweight. Some of these habits are-


The recipes that you may prepare regularly, and that your family enjoys, with just a few changes can be healthier and just as satisfying.


There’s no secret to eat healthy. To help your children develop healthy eating habits one includes-

  • Provide plenty of vegetables, fruits, and whole-grain products.
  • Include low-fat or non-fat milk or dairy products.
  • Choose lean meats, poultry, fish, lentils, and beans for protein.
  • Serve reasonably-sized portions.
  • Encourage your family to drink lots of water.
  • Limit sugar-sweetened beverages.
  • Limit consumption of sugar and saturated fat.


Children should participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily. Remember that children imitate parents. Start adding physical activity to your own daily routine and encourage your child to join you. Some of them are-

  • Brisk walking.
  • Playing tag.
  • Jumping rope.
  • Playing soccer.
  • Swimming.
  • Dancing.


In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Additionally, the American Academy of Pediatrics (AAP) does not recommend television viewing for children aged 2 years or younger. Instead, encourage your children to find fun activities to do with family members or on their own that simply involve more activity.


Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits. Instead only allow your children to eat them sometimes, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

  • A medium-size apple.
  • A medium-size banana.
  • 1 cup blueberries.
  • 1 cup grapes.
  • 1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus.

About saxenakhushi224Author

Student pursuing graduation from University of Delhi.

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