Sample diet plan for a child aged 6 to 10 years in a Northern Indian style. This plan considers the increased energy needs of growing children and aims to provide a balanced and nutrient-rich diet.
Day 1:
Breakfast (8:00 AM):
- Paratha with potato stuffing (aloo paratha)
- A glass of milk
Mid-Morning Snack (10:30 AM):
- A small handful of nuts (almonds, walnuts)
Lunch (12:30 PM):
- Roti with dal (lentil curry)
- Paneer tikka masala
- Cucumber and tomato salad
Afternoon Snack (3:00 PM):
- Fruit chaat (mixed fruit salad with spices)
Dinner (7:00 PM):
- Vegetable pulao with raita (yogurt with spices)
Day 2:
Breakfast (8:00 AM):
- Vegetable upma (semolina porridge) with coconut chutney
- A glass of buttermilk
Mid-Morning Snack (10:30 AM):
- A banana or apple slices with a sprinkle of chaat masala
Lunch (12:30 PM):
- Roti with chana masala (chickpea curry)
- Bhindi (okra) masala
- Mixed fruit yogurt
Afternoon Snack (3:00 PM):
- Whole grain toast with peanut butter
Dinner (7:00 PM):
- Vegetable and paneer kababs
- Tandoori roti
- Boondi raita
Day 3:
Breakfast (8:00 AM):
- Poha (flattened rice) with peas and peanuts
- A glass of milk
Mid-Morning Snack (10:30 AM):
- A handful of trail mix (raisins, nuts, seeds)
Lunch (12:30 PM):
- Roti with vegetable biryani
- Rajma (kidney bean) curry
- Salad with lemon dressing
Afternoon Snack (3:00 PM):
- Rice cakes with hummus
Dinner (7:00 PM):
- Chole (chickpea) bhature (fried bread)
- Mixed vegetable salad
Day 4:
Breakfast (8:00 AM):
- Idli with coconut chutney and sambar
- A glass of fruit juice (preferably freshly squeezed)
Mid-Morning Snack (10:30 AM):
- Greek yogurt with honey and a sprinkle of granola
Lunch (12:30 PM):
- Roti with aloo matar (potato and pea) sabzi
- Dal tadka
- Cucumber and carrot sticks with yogurt dip
Afternoon Snack (3:00 PM):
- Vegetable and cheese quesadilla
Dinner (7:00 PM):
- Whole wheat pasta with tomato sauce and grated cheese
Day 5:
Breakfast (8:00 AM):
- Whole wheat sandwich with scrambled eggs or mashed tofu
- A glass of milk
Mid-Morning Snack (10:30 AM):
- Sliced oranges or grapefruit
Lunch (12:30 PM):
- Roti with palak paneer (spinach and cottage cheese) curry
- Jeera (cumin) rice
- Mixed fruit salad
Afternoon Snack (3:00 PM):
- Sprouted moong (mung bean) chaat
Dinner (7:00 PM):
- Vegetable khichdi (lentil and rice porridge)
- Curd rice
Remember to provide a variety of foods to ensure a balanced diet. It’s important to encourage children to eat a wide range of vegetables, fruits, whole grains, lean proteins, and dairy products. As children are growing rapidly during this age, consult with a pediatrician or a registered dietitian if you have any concerns about their nutrition or dietary needs.
