Kids Immunity Boosting Diet plan

 

In This Pandemic, Enhance Your Kids Good Health By Boosting Their Immunity Using this generic diet 

General diet chart for kids (from age: 2 years). This helps in boosting immunity and gaining a good structured and healthy lifestyle. 

WAKE UP	Normal/ Warm water 1-2 glass	Normal water:: Prefer water stored in copper utensil overnight.
Few min later	2 Tbsp Honey	Anti-biotic and immunity booster
Breakfast (8:00 -9:00AM)	Boiled Egg/ Omelet + Veg  upma/ kichidi/ dosa/ idli  + milk [with protein powder]/ Yougurt	Better to be in large quantity than lunch and dinner.
Mid -morning 11:00 AM	Fruit Bowl  or any Fruit juice	Good source of anti -oxidants
Lunch (12:30-1:00 PM)	Fresh vegetable salad/ Veg soup Rice/ Chapatti with 1 cup thick dal and mixed vegetable/ non-veg  curry 1 cup skim curd/ 1 glass buttermilk	Filled with nutrition
Snacks (4 PM)	Fiber biscuits/ tender coconut/ 1 small bowl sprouts/ dry fruits/ roasted peanuts	Protein
Dinner (7:30-8:30PM)	Veg soup/ rice / kichidi/ chapatti + 1 cup dal and veg curry 1 cup skim curd/ 1 glass buttermilk	Filled with nutrition. Small quantity compared to breakfast and lunch.
Bedtime	1 glass Skim milk with a pinch of turmeric	For sound sleep

·         The new concept is of small but frequent meals.
·         No junk, spicy, sugary, oily & fatty foods.
·         People below 19 years should take protein - 1.5*their weight per day and 1500 mg of calcium per day.
·         Make Dry Podi (gun powder chutney) from Curry leaves, sesame seeds and flax seeds and add in any meals.
·         Should take proper sleep and should not skip meals.
·         Water 6-8 glass per day.
·         Spending some time under the sunlight before 8 AM increases vitamin D and aid’s immunity
·         Natural foods, which do not require cooking like fruits, raw veggies as salad, dry fruits, sprouts, milk, yogurt and  

        paneer, will increase antioxidants and improves immune system.
·         Lemon juice twice or thrice a week will be a good source of vitamin c and anti-oxidants.
·         Minimize refined products

·         Taking Garlic cloves with meals can relieve bacterial and viral infections for some extent.        
·         Physically being active is good.   

This diet is a generic one, ideal for all. 

For customized  diet plan Contact: Swasthya Nutrition.            

 

Sri Harshini. G

Nutrition Writer              

SWASTHYA NUTRITION, BANGALORE