Question

Want A diet chart to provoide balance diet to a 12 year child.The diet chart should include food items which are not expensive and are commonly available in
your area.

Answer 1

For a 12 year old, a healthy diet is very important as in this age the full growth and development of the mind and body starts taking place.Vegetables fruits and pulses should be main in the diet and the child should avoid fast food and cold drinks.
Here';s a sample diet plan-

Breakfast- Whole grain oats or Cereal, A glass of juice
Mid morning- Rava Idli/Cheese toast/Upma/Fruits
Lunch- Boiled Rice, Chapatti, Dal, Salad (You can write any healthy local dish)
Snacks- Raisins, Juice,Sprouts
Dinner- Soup/Salad/Chapatti/Chicken/Salad (Don't give a heavy meal. A light meal as dinner is good)

Avoid Any kinds of Junk food like bhel poori, samosa, pizzas, burgers etc. from outside stalls. Make it at home. Low fat food should be cooked. 

Answer 2

The diet chart to provide balance diet to a 12 year child is : 

 TIME                         :                             Food Items to be eaten

"Morning breakfast"  :  

Whole wheat bread with jam or peanut butter     (OR) cereals with milk and a glass of fresh fruit juice.

"Snacks at 10.30 am" :

Sandwich, whole wheat digestive biscuits or even Fruit pieces like apple, oranges even a banana would work out.

"Lunch" :

Rice, chapatti with any kind of vegetable which is cooked well without more oil, salad, some good starters like the vegetable soup.

“Snacks at 4.00 pm” :

Glass of fruit juice with a bread or even here the buttermilk or milk will work out for the kid. Boiled Egg can also be given to the kid.

“Dinner” :

( something lite in oil contain will work out here ) Chapatti with any vegetable like broccoli, potato or any other easily available vegetable, even some meat like chicken can be served to the kid as a dinner. Curd rice will also be great to be given to the kid.
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Try to ensure that the kid will not eat any kind of excess amount of junk food because the junk food aren't good for the health of the kid.


The nutrition for this 12 year kid is really important because he is yet in his growing stage and in this level of age that child need a lot amounts of energy from all kids of foods like carbohydrates, proteins, vitamins etc.