HEALTHY & BALANCED AYURVEDIC DIET CHART FOR SCHOOL GOING CHILDREN

In the learning stage of life, i.e., school going age, children needs a proper care of their diet and nutrition as it directly affects the health and growth of the mind and the body. Balanced diet rich in all essential nutrients is much required for school going children. It helps in proper growth and development of the child. If a balanced diet is not consumed then it will result in malnutrition and various health issues in that stage or in the future stages of life.

DIET CHART

WAKING-UP

A Glass of Cow's Milk + Soaked Almond (Approx.5) + Soaked Raisins (Approx. 5)

BREAKFAST

Bread Toast with Egg / Vegetable Poha / Vegetable Porridge / Vegetable Upma / Multigrain Chapatti + Vegetable / Fresh Juice / Milk

TIFFIN

Chapatti + Veg / Dal / Veg Sewian (Vermicelli) / Veg Poha / Veg Idli / Veg Upma (Semolina) / Fruits

LUNCH

Chapatti / Multigrain Chapatti / Boiled Rice / Veg Pulao / Veg + Dal + Curd + Salad

EVENING

Fruit / Milk Shake / Sprouts Chat / Riceflakes Snacks / Egg-1 / Soup (Homemade) / Roasted Makhane / Roasted Chickpeas / Makhane kheer / Baked Apple and Banana Chips

DINNER

Chapatti / Multigrain Chapatti / Boiled Rice / Veg Pulao / Veg + Dal + Salad

BED TIME

Skimmed milk + 3-5 drops of Cow's milk or occasionally turmeric

DIET INSTRUCTIONS

CEREALS

FOODS TO BE CONSUMED

Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat and Little millet

Flour Ratio: Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products

FRUITS

FOODS TO BE CONSUMED

Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Sweet lime, Sapodilla, Pineapple, Orange, Grapes.

Note: All seasonal fruits can be consumed

FOODS TO BE AVOIDED

Canned fruits and juices

VEGETABLES

FOODS TO BE CONSUMED

Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Tomatoes, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd and Bitter gourd.

Note: All seasonal vegetables can be consumed.

FOODS TO BE AVOIDED

Canned vegetables and frozen vegetables.

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Butter, Cottage cheese.

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese.

OILS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Coconut oil, Rice bran oil

FOODS TO BE AVOIDED

Cream, Palm oil

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel and Cinnamon

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Sugarcane juice, Homemade soups, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie and Homemade juices

FOODS TO BE AVOIDED

Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes and Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken, Shrimp, Cod, Catfish, Crab, Scallops, Sole, Sardine, Anchovy, Crawfish, Clams, Oyster and Lobster.

FOODS TO BE AVOIDED

Processed and fried meat, Red meat - (Beef, Lamb, Pork), Fishes – (Tilefish, Shark, Swordfish, King Mackerel, Marlin and Bluefin Tuna).

DRY-FRUITS / SEEDS

FOODS TO BE CONSUMED

Almond, Raisins, Ground Nuts, Walnut, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds and Sesame Seeds.

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Jaggery

FOODS TO BE AVOIDED

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed foods and Refined Sugar.

MORE GUIDELINES

• Water intake should be 5-8 glasses.
• Walk / Physical activity for 30 min is recommended.
• Small and frequent meals should be taken.
• Whole fruit should be preferred to fruit juices.
• Skipping meals should be avoided especially breakfast.