balanced diet chart for 12 yr old
Answers
Your teen should choose healthy carbs like whole grains, fruits, veggies, and milk. Protein: Your teen needs protein to grow and build muscle. About a quarter of your teen's calories should come from protein. Good sources are poultry, lean meat, seafood, eggs, nuts, soy, legumes, and low-fat and nonfat dairy
Best sources of carbohydrates for a 12-year-old child
Starchy vegetables – potatoes beet, carrot, colocasia etc.
Grains – whole wheat flour and brown rice etc.
Millets – ragi, jowar, bajra etc.
Legumes – moong dal, masoor dal etc.
Beans – chole (chickpeas) and rajma (kidney beans) etc.
best sources of proteins in the diet of a 12-year-old
Dals or legumes – The traditional Indian diets include dal in one form or another in every meal. You can change the dals you give your 12-year-old child every day and at every meal. Moong dal, Masoor dal, Chana Dal,
Beans – Beans like Chickpeas (Chole), Kidney Beans (Rajma) etc. are good sources of protein. These can be included in various snacks and bakes in addition to being cooked in the traditional Indian way.
Nuts and seeds – Nuts can be included in various gravies, they can be used to garnish dishes, they can also be used to temper various preparations. Your 12-year-old may also enjoy munching on nuts as a snack.
Soy – Soybeans, soymilk, and tofu are all high in protein.
Foods from animal sources such as meat, fish, turkey, chicken, eggs are all good sources of protein for your 12-year-old child.
Dairy products – Dairy products like milk, cheese, and yogurt are good sources of protein for vegetarians and have been a part of traditional Indian diets for centuries.
Foods that are the best source of fiber for a 12-year-old child
Grains – whole wheat, brown rice
Dals – whole dals like Green moong and brown masoor, kabuli chana, rajma, chowli and so on
Vegetables – spinach, bhindi, cabbage, gourds, pumpkin
Nuts and seeds – almonds, walnuts, chia seeds, flax seeds etc.
Fruits – apple, guava, strawberries, oranges
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