Balanced Diet Chart For 11 Year-Old Child
Introduction
As parents, we all want our children to grow healthy and strong. One of the most important factors in ensuring their health is by providing them with a balanced diet. A balanced diet is essential as it provides all the necessary nutrients required for growth and development. In this article, we will discuss a balanced diet chart for 11-year-old children.
What is a Balanced Diet?
A balanced diet is a diet that includes all the necessary nutrients required for the growth and development of the body. A balanced diet should include carbohydrates, proteins, fats, vitamins, and minerals in the right proportion. A balanced diet should also include a sufficient amount of water.
Carbohydrates
Carbohydrates are an essential nutrient required for energy. They are found in foods such as rice, bread, pasta, and potatoes. A balanced diet should include carbohydrates in the right proportion. The recommended amount of carbohydrates for an 11-year-old child is between 130-210 grams per day.
Proteins
Proteins are essential for growth and development. They are found in foods such as meat, fish, eggs, and beans. A balanced diet should include proteins in the right proportion. The recommended amount of proteins for an 11-year-old child is between 19-34 grams per day.
Fats
Fats are essential for the absorption of vitamins and minerals. They are found in foods such as nuts, seeds, and oils. A balanced diet should include fats in the right proportion. The recommended amount of fats for an 11-year-old child is between 30-60 grams per day.
Vitamins and Minerals
Vitamins and minerals are essential for growth and development. They are found in foods such as fruits, vegetables, and dairy products. A balanced diet should include a variety of fruits, vegetables, and dairy products to ensure the intake of all necessary vitamins and minerals.
Water
Water is essential for the proper functioning of the body. It helps in the digestion of food and the absorption of nutrients. A balanced diet should include a sufficient amount of water. The recommended amount of water for an 11-year-old child is between 6-8 glasses per day.
Sample Balanced Diet Chart for an 11-Year-Old Child
Here is a sample balanced diet chart for an 11-year-old child:
- Breakfast: 2 slices of whole wheat bread, 1 egg, 1 glass of milk
- Morning Snack: 1 apple and 1 string cheese
- Lunch: 1 cup of brown rice, 1/2 cup of black beans, 1/2 cup of cooked vegetables, and 1 glass of water
- Afternoon Snack: 1 cup of yogurt and 1/2 cup of berries
- Dinner: 3 ounces of chicken breast, 1/2 cup of cooked vegetables, 1/2 cup of quinoa, and 1 glass of water
- Evening Snack: 1 slice of whole wheat toast with peanut butter and 1 glass of milk
Conclusion
A balanced diet is essential for the growth and development of an 11-year-old child. It is important to ensure that the diet includes all the necessary nutrients in the right proportion. A balanced diet should also include a variety of foods to ensure the intake of all necessary vitamins and minerals. By following a balanced diet chart, parents can ensure that their children grow healthy and strong.