how to prepare blance diet chart age 9-12
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Balanced Diet Chart for Children
Table 1 - Nutrition Needs for Children
Read Table 1 below carefully and know what nutrients you should be providing your children. Get details:
Nutrition
Food Group
Recommended %
Carbohydrates
Cereals and grains, etc.
33%
Vitamins and Minerals
Various fruits and vegetables
33%
Meat Protein
Fish, meat and eggs
12%
Milk Proteins
Dairy products
15%
Fat and Sugar
Fatty foods, sugary sweets, etc.
7%
Table 2 - Food Examples for Children
Table 2 displays some food examples with appropriate serving size and amount of serving per day. Parents can choose one food or two with smaller potion from each food category for their children.
Food Group
Foods Example
Serving Size
Daily Serve
Grains
Rice
Pasta
Cereal
Bread
Rolls
Wheat biscuit
Noodles
1 cup
1/2 -1 cup
1/2 -1 cup
1-2 slices
1/2 -1 roll
1
1/2 cup
Age 2-5 years, 4 servings
For school children, 5-9 servings
Vegetables
Cooked vegies
Cauliflower
Medium potato
Carrot (sliced)
Spinach
Broccoli
Tomato
Salad
Half a cup cooked vegetables or one cup raw, leafy vegetables.
Age 2-3, 2 servings
Age 4-7, 2-4 servings
Age 8-11, 3-5 servings
Age 12-18, 4-9 servings
Fruits
Dates
Berries
Apricots
Grapes
Bananas
Peaches
Oranges
Mangoes
Melons
Pineapples
Half a cup frozen for raw fruits, or 6 ounce fruit juice, or1/4 cup dried fruits
Age 2-3, 2 servings
Age 4-7, 1-2 servings
Age 8-11, 1-2 servings
Age 12-18, 3-4 servings
Dairy Products
Milk
Yogurt
Cheese
Custard
250ml
200g
40g
250ml
Age 2-3, 1 serving
Age 4-7, 2-3 serving
Age 8-11, 2-3 2/2 servings
Age 12-18, 3-5 servings
Lean Proteins
Meat
Beef
Chicken
Fish
Eggs
Dried beans
Peas
Lentils
Peanut butter
100 g (2 slices), cooked
3/4 cup, chopped
1 chicken leg
1 medium fillet
1
3/4 cup canned or cooked beans, lentils or peas
1 tablespoon
Age 2-3, 1/2 serving
Age 4-7, 1/2-1 serving
Age 8-11, 1-1 2/2 servings
Age 12-18, 1-2 servings
Fats, Sweets and Oils
Low-fat mayonnaise
Light salad dressing
Soft margarine
Vegetable oil (canola, safflower, olive or corn)
1 tablespoon oil or mayonnaise
1 serving
Table 3 - Meal Plan for Children
As for the best balanced diet chart for children, Table 3 can never be missed, which gives examples of meal plan with proper meal time and menu for children.
Time
Meal
Menu
7:30
Breakfast
Medium bowl of semi-skimmed milk with wholegrain cereal
A glass of fresh orange juice
A banana
9:30
Morning break
A small box of raisins
A bottle of unsweetened fruit smoothie
12:30
Lunch
Cheese, salad, jacket potato
An apple
A bottle of water
16:30
After school snack
A grass of semi-skimmed milk
A small packet of low-fat crisps
19:30
Dinner
Salad
Whole wheat pasta
Spaghetti Bolognese (without oil, more vegetable, less meat)
A glass of juice (with canned fruit and one scoop ice cream)
21:30
Evening snack
A slice toast (wholemeal) with peanut butter
Table 4 - Amount of Fluids for Children
Water plays a vital role in almost every tissue and process in human body, involving eliminating wastes and maintaining proper body temperature. Children should drink fluids of any kind, as a daily need. The amount of fluids a child needs is based on the weather and the level of activity. Generally, the amount of fluids a child should drink is shown below:
Age
Water (serves)
4-8
1-1.2L (approx. 5 glasses)
9-13
1.4-1.6L (approx. 5 to 6 glasses)
14 and more
1.6-2L (approx.5 to8 glasses)
*A glass is 250mL