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.
