Monday, 2 February 2026

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CH 3 - NUTRITIONAL REQUIREMENTS OF CHILDREN (6–14 YEARS) – BALANCED DIET

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CHAPTER 3: NUTRITIONAL REQUIREMENTS OF CHILDREN (6–14 YEARS) – BALANCED DIET

Note for the Student-Teacher:
You play a vital role in shaping children’s eating habits. A well-nourished child learns better, grows stronger, and is more active. This chapter will help you understand what a balanced diet means, the nutrients children need, and how you can guide them—and their parents—towards healthier food choices.

3.1 WHAT IS FOOD?

Food is any nutritious substance (solid or liquid) that we eat or drink to maintain life, growth, and energy.

Why do we need food?

  1. Energy: For daily activities like playing, studying, and even breathing.
  2. Growth & Repair: Builds new tissues and repairs worn-out cells.
  3. Protection: Strengthens immunity to fight diseases.
  4. Regulation: Controls body functions like heartbeat, digestion, and temperature.

Calorie (Energy Value of Food):
A calorie is a unit of energy that food provides when digested.

  • 1 gram Carbohydrates = 4.1 calories
  • 1 gram Protein = 4.1 calories
  • 1 gram Fat = 9.3 calories
    Example: If a child eats a chapati (mainly carbs), it gives energy for playing; if they eat nuts (fats), it gives more concentrated energy.

3.1.2 Balanced Diet

A balanced diet provides all nutrients—carbohydrates, proteins, fats, vitamins, minerals, water, and fiber—in the right amounts needed for a child’s growth, activity, and health.

In Simple Words:
It is a meal that has a bit of everything—energy foods, body-building foods, and protective foods—in proper proportion.

Visual Guide – The Healthy Plate (for a child’s meal):

  • ½ Plate: Vegetables and fruits (protective foods).
  • ¼ Plate: Whole grains (energy foods) – chapati, rice, oats.
  • ¼ Plate: Proteins (body-building foods) – dal, eggs, milk, chicken.
  • Small portion: Healthy fats – ghee, nuts, oil.
  • Always include: Water and fiber.

Punjabi Example of a Balanced Meal:
Makki di roti + Sarson da saag + a bowl of curd + an apple + a handful of peanuts.

3.1.3 Nutritious Diet

Nutrition is the science of how food affects health. A nutritious diet means eating foods that are rich in essential nutrients needed for optimal growth, development, and well-being.

Key Idea:
It’s not just about filling the stomach; it’s about nourishing the body.

3.1.4 Functions of a Nutritious Diet

  1. Supplies energy for daily activities.
  2. Builds and repairs muscles, bones, and tissues.
  3. Boosts immunity against infections.
  4. Ensures healthy brain function and concentration.
  5. Maintains healthy skin, hair, eyes, and teeth.
  6. Regulates body processes like digestion and blood circulation.
  7. Prevents deficiency diseases (like anemia, rickets).
  8. Supports emotional stability and good mood.

3.2 GENERAL NUTRIENTS IN A CHILD’S DIET

There are 7 essential nutrients. Think of them as a team where every player is important.

Nutrient

Main Role

Common Sources (Punjabi Context)

1. Carbohydrates

Energy provider

Roti, rice, oats, potatoes, maize

2. Proteins

Body building and repair

Dal, milk, paneer, eggs, chicken, chana

3. Fats

Energy storage, brain health

Ghee, butter, nuts, oil, seeds

4. Vitamins

Protection, regulation

Fruits, vegetables, dairy, sunlight (Vit D)

5. Minerals

Strong bones, blood health

Milk (calcium), leafy greens (iron), iodized salt

6. Water

Hydration, digestion

Clean drinking water, buttermilk, soups

7. Fiber

Digestion, prevents constipation

Whole grains, fruits with skin, vegetables

3.2.1 Carbohydrates

Role: Main source of instant energy for physical and mental activities.

Sources:

  • Complex Carbs (Healthy): Whole wheat chapati, brown rice, oats, maize, bajra, potatoes.
  • Simple Carbs (Limit these): Sugar, jaggery, sweets, biscuits, cold drinks.

Daily Need for Children (6–14 years):
About 130–200 grams per day, mostly from whole grains and fruits.

Benefits:

  • Fuels brain and muscles.
  • Helps in concentration in class.
  • Provides fiber for digestion.

Problems if Deficient:

  • Low energy, tiredness, dizziness.
  • Poor growth, weight loss.
  • Inability to focus in studies.

Problems if Excess:

  • Weight gain, obesity.
  • Tooth decay (from sweets).
  • Risk of diabetes later.

Teacher’s Tip:
Encourage “complex carbs” in tiffin: poha, upma, stuffed paratha, rather than biscuits or chips.

3.2.2 Fats

Role: Stores energy, protects organs, keeps body warm, helps absorb vitamins.

Sources:

  • Healthy Fats: Ghee (in moderation), mustard oil, groundnut oil, nuts, seeds, milk, eggs.
  • Unhealthy Fats (Avoid): Vanaspati, excessive butter, fried snacks.

Daily Need:
About 25–35% of total calories should come from fats (mostly healthy fats).

Benefits:

  • Long-lasting energy.
  • Supports brain development.
  • Keeps skin healthy.

Problems if Deficient:

  • Dry skin, hair loss.
  • Always feeling cold.
  • Poor vitamin absorption.

Problems if Excess:

  • Obesity, heart issues later.
  • Laziness, low activity.

Teacher’s Tip:
Teach children that fats are necessary but in right amounts. Example: a handful of nuts is good; a full plate of fried food is not.

3.2.3 Proteins

Role: Building blocks of the body—for muscles, blood, skin, hair, and enzymes.

Sources:

  • Animal Protein: Milk, curd, paneer, eggs, fish, chicken.
  • Plant Protein: Dal, rajma, chana, soyabean, nuts, sprouts.

Daily Need (6–14 years):

  • Young children (6–9 years): 19 grams/day
  • Older children (10–14 years): 34–52 grams/day (boys need more due to growth spurt)

Benefits:

  • Builds muscles and repairs tissues.
  • Makes antibodies to fight infections.
  • Helps in healing wounds.

Problems if Deficient (Common in poor diets):

  • Kwashiorkor: Swelling of belly, thinning hair, skin patches.
  • Marasmus: Extreme thinness, weak muscles.
  • Stunted growth, frequent illnesses.

Problems if Excess:

  • Kidney strain, dehydration.
  • Calcium loss from bones.

Teacher’s Tip:
Mid-day meals in school often include dal or paneer—explain to children how it helps them grow taller and stronger.

3.2.4 Vitamins

Role: Protect the body, support immunity, and keep organs functioning.

Two Types:

  1. Fat-soluble vitamins (A, D, E, K) – Stored in body fats.
  2. Water-soluble vitamins (B-complex, C) – Need daily intake.

Vitamin A – “Eye Vitamin”

  • Sources: Carrots, spinach, papaya, mango, milk, eggs.
  • Benefits: Good eyesight (prevents night blindness), healthy skin.
  • Deficiency: Poor vision in dim light, dry eyes, frequent infections.

B-Complex Vitamins – “Energy & Brain Vitamins”

  • Sources: Whole grains, lentils, nuts, eggs, green vegetables.
  • Benefits: Converts food to energy, healthy nerves, prevents anemia.
  • Deficiency: Tiredness, poor memory, skin cracks (beri-beri, pellagra).

Vitamin C – “Immunity Vitamin”

  • Sources: Amla, citrus fruits (orange, lemon), guava, tomatoes.
  • Benefits: Fights colds, heals wounds, strong gums.
  • Deficiency: Bleeding gums, slow healing, scurvy.

Vitamin D – “Sunshine Vitamin”

  • Sources: Sunlight (main source!), milk, egg yolk, fish.
  • Benefits: Strong bones and teeth (absorbs calcium).
  • Deficiency: Rickets (soft, bent bones), weak teeth.

Vitamin E – “Skin & Repair Vitamin”

  • Sources: Nuts, seeds, green leafy vegetables, vegetable oils.
  • Benefits: Healthy skin, protects cells.
  • Deficiency: Rare, but can cause nerve problems.

Vitamin K – “Clotting Vitamin”

  • Sources: Leafy greens, cabbage, cauliflower, eggs.
  • Benefits: Helps blood clot after injury.
  • Deficiency: Excessive bleeding from cuts.

Teacher’s Tip:
Organize a “Rainbow Food Day” where children bring fruits/vegetables of different colors and learn which vitamin each color provides.

3.2.5 Minerals

Role: For strong bones, blood production, nerve function, and overall metabolism.

Key Minerals for Children:

Mineral

Why Important

Sources

Calcium

Strong bones and teeth

Milk, cheese, curd, leafy greens, ragi

Iron

Makes hemoglobin, prevents anemia

Spinach, jaggery, dates, eggs, meat

Iodine

Prevents goiter, supports thyroid

Iodized salt, seafood, dairy

Phosphorus

Works with calcium for bones

Milk, nuts, whole grains, eggs

Zinc

Immunity, growth, wound healing

Nuts, seeds, lentils, eggs

Deficiency Diseases to Watch For:

  • Anemia (Iron deficiency): Pale skin, tiredness, poor concentration.
  • Goiter (Iodine deficiency): Swelling in neck, fatigue.
  • Rickets (Calcium/Vit D deficiency): Weak, bent legs, pain.

Teacher’s Role:
Look out for signs—a child who is always tired may be anemic; inform parents for check-up.

3.2.6 Water & Fiber

Water:

  • Need: At least 6–8 glasses a day (more in summer/after play).
  • Role: Digestion, temperature control, removes waste.

Fiber:

  • Sources: Whole fruits (eat with skin), vegetables, whole grains, dal.
  • Role: Prevents constipation, keeps gut healthy.

Teacher’s Tip:
Have a “Water Break” in class. Encourage carrying a water bottle. Teach about fiber through stories: “How Raja’s stomach ache went away when he ate an apple with peel.”

3.3 SPECIAL NUTRITIONAL NEEDS OF SCHOOL-CHILDREN (6–14 YEARS)

  1. Growth Spurts: Need more proteins, calcium, and calories.
  2. Brain Development: Omega fats (nuts, seeds), iron, B vitamins.
  3. Active Lifestyle: Energy from carbs and fats.
  4. Immunity: Vitamins A, C, and zinc to fight school infections.
  5. Bone Strength: Calcium and Vitamin D for growing bones.

Sample Daily Diet Plan for a 10-Year-Old:

  • Breakfast: Paratha with vegetable + a glass of milk.
  • Mid-morning: Fruit or handful of groundnuts.
  • Lunch: Roti + dal + seasonal vegetable + curd.
  • Evening: Sprout chaat or paneer sandwich.
  • Dinner: Rice + fish/chicken curry + salad.
  • Before bed: A glass of warm milk.

3.4 THE TEACHER’S ROLE IN PROMOTING GOOD NUTRITION

  1. Be a Role Model: Eat healthy in front of children.
  2. Classroom Activities:
    • “My Healthy Tiffin” day.
    • Grow a small vegetable garden in school.
    • Charts on “Eat a Rainbow.”
  3. Educate Parents: Use PTM to discuss nutrition, share simple recipes.
  4. Spot Problems: Notice signs of malnutrition—underweight, dull hair, pale skin—and talk to parents with care.
  5. Collaborate with Mid-day Meal Scheme: Ensure meals are balanced and hygienic.

Remember: In Punjab, traditional foods like makki di roti, sarson da saag, lassi, and seasonal fruits are already highly nutritious. Encourage their consumption over packaged snacks.

EXERCISE – Suggested Answers

1. What do you mean by nutritious diet? Write down its functions.

Introduction:
A nutritious diet refers to eating habits that supply all essential nutrients in appropriate amounts to support growth, health, and daily functioning.

Meaning:
It is a diet that includes a variety of foods from all food groups—energy-giving, body-building, and protective—in the right proportions to meet an individual’s physiological needs.

Functions of a Nutritious Diet:

  1. Provides energy for physical activities and metabolic processes.
  2. Promotes growth and development of muscles, bones, and organs.
  3. Repairs and maintains body tissues.
  4. Boosts immunity to fight infections.
  5. Ensures proper functioning of brain and nervous system.
  6. Maintains healthy skin, hair, eyes, and teeth.
  7. Prevents deficiency disorders like anemia, rickets, scurvy.
  8. Supports emotional and mental well-being.
  9. Aids digestion and prevents constipation through fiber.
  10. Regulates body temperature and fluid balance.

Conclusion:
For schoolchildren, a nutritious diet is foundational for academic performance, physical activity, and long-term health, making it a critical focus for teachers and parents.

2. Describe the general nutrients of a child.

Introduction:
Children require seven key nutrients, each serving specific roles in ensuring healthy growth, energy, and protection.

General Nutrients:

  1. Carbohydrates:
    • Role: Primary energy source.
    • Sources: Roti, rice, potatoes, oats.
    • Importance: Fuels brain and physical activities.
  2. Proteins:
    • Role: Building and repairing tissues.
    • Sources: Milk, eggs, dal, paneer, meat.
    • Importance: Essential for muscle growth and immunity.
  3. Fats:
    • Role: Stored energy, brain health, vitamin absorption.
    • Sources: Ghee, nuts, oil, seeds.
    • Importance: Supports cognitive development and insulation.
  4. Vitamins (A, B-complex, C, D, E, K):
    • Role: Protective and regulatory functions.
    • Sources: Fruits, vegetables, sunlight, dairy.
    • Importance: Prevents deficiencies, boosts immunity, aids metabolism.
  5. Minerals (Calcium, Iron, Iodine, etc.):
    • Role: Bone strength, blood production, thyroid function.
    • Sources: Milk, leafy greens, iodized salt, nuts.
    • Importance: Prevents anemia, rickets, goiter.
  6. Water:
    • Role: Hydration, digestion, temperature regulation.
    • Sources: Drinking water, buttermilk, fruits.
    • Importance: Prevents dehydration and aids cellular functions.
  7. Fiber:
    • Role: Digestive health.
    • Sources: Whole grains, fruits with skin, vegetables.
    • Importance: Prevents constipation and maintains gut health.

Conclusion:
A balanced intake of these nutrients is crucial for a child’s holistic development, and teachers must educate both children and caregivers on incorporating them daily.

3. Throw light on the characteristics and need of nutritious food.

Introduction:
Nutritious food is defined by its ability to provide essential nutrients in adequate, safe, and absorbable forms to maintain health and prevent disease.

Characteristics of Nutritious Food:

  1. Balanced: Contains appropriate proportions of carbs, proteins, fats, vitamins, minerals.
  2. Varied: Includes different food groups to avoid monotony and nutrient gaps.
  3. Adequate: Meets calorie and nutrient demands according to age, gender, and activity.
  4. Safe: Free from contaminants, adulterants, and pathogens.
  5. Digestible: Easily broken down and absorbed by the body.
  6. Cultural & Socially Acceptable: Aligns with local dietary habits and preferences.
  7. Fresh & Natural: Minimally processed, retaining natural nutrients.

Need for Nutritious Food in Children (6–14 years):

  1. Rapid Growth: Requires proteins, calcium, and vitamins for physical development.
  2. Cognitive Development: Brain needs omega fats, iron, and B-vitamins for learning.
  3. High Energy Expenditure: Active play and studies demand carbohydrate-rich foods.
  4. Immune Support: Vitamins A, C, and zinc prevent frequent illnesses.
  5. Bone & Teeth Formation: Calcium and Vitamin D are critical during growth spurts.
  6. Preventing Deficiencies: Avoids disorders like anemia, goiter, rickets.
  7. Establishing Lifelong Habits: Childhood eating patterns influence adult health.

Conclusion:
Nutritious food is not a luxury but a necessity for children’s survival, growth, and performance, underscoring the school’s role in nutrition education and provision.

4. Write down the benefits of carbohydrates, fats, and proteins.

Introduction:
Macronutrients—carbohydrates, fats, and proteins—form the cornerstone of a child’s diet, each offering distinct benefits for energy, structure, and function.

Carbohydrates:

  1. Primary Energy Source: Fuel daily activities and brain function.
  2. Cost-effective Nutrition: Easily available and affordable staple foods.
  3. Dietary Fiber: Aids digestion and prevents constipation.
  4. Glycogen Storage: Provides reserve energy in liver and muscles.
  5. Protein-sparing: Prevents proteins from being used for energy, allowing them to perform their primary roles.

Fats:

  1. Concentrated Energy: Provides 9 kcal/gram, ideal for sustained energy.
  2. Brain Development: Essential for myelination and cognitive functions.
  3. Vitamin Carrier: Enables absorption of fat-soluble vitamins (A, D, E, K).
  4. Insulation & Protection: Cushions organs and maintains body temperature.
  5. Hormone Production: Precursor to several hormones.

Proteins:

  1. Growth & Repair: Builds and maintains muscles, organs, skin, and blood.
  2. Enzyme & Hormone Synthesis: Facilitates biochemical reactions and regulatory functions.
  3. Immune Function: Forms antibodies to combat infections.
  4. Transport & Storage: Carries molecules (e.g., hemoglobin carries oxygen).
  5. Emergency Energy: Can be utilized when carbohydrate and fat stores are low.

Conclusion:
All three macronutrients are indispensable; a deficit or excess of any can compromise a child’s health, highlighting the need for balanced consumption.

5. What are vitamins? Describe the main kinds and sources of vitamins.

Introduction:
Vitamins are organic micronutrients required in small quantities for essential physiological functions, acting as catalysts in metabolism and protective agents.

Definition:
Vitamins are compounds that the body cannot synthesize in sufficient amounts and must be obtained from the diet to maintain health, growth, and vitality.

Main Kinds and Sources:

1. Fat-Soluble Vitamins (Stored in body fat):

  • Vitamin A (Retinol):
    Sources: Carrots, spinach, papaya, milk, eggs.
    Function: Vision, skin health, immunity.
  • Vitamin D (Calciferol):
    Sources: Sunlight, fish, egg yolk, fortified milk.
    Function: Bone health, calcium absorption.
  • Vitamin E (Tocopherol):
    Sources: Nuts, seeds, vegetable oils, green leafy vegetables.
    Function: Antioxidant, skin health.
  • Vitamin K (Phylloquinone):
    Sources: Leafy greens, cabbage, cauliflower.
    Function: Blood clotting, bone metabolism.

2. Water-Soluble Vitamins (Not stored; need daily intake):

  • B-Complex Vitamins (B1, B2, B3, B6, B12, Folate):
    Sources: Whole grains, pulses, nuts, eggs, dairy.
    Function: Energy production, nerve function, red blood cell formation.
  • Vitamin C (Ascorbic Acid):
    Sources: Amla, citrus fruits, guava, tomatoes.
    Function: Immunity, wound healing, antioxidant.

Importance for Children:

  • Prevent deficiency diseases (scurvy, rickets, beri-beri).
  • Support growth, immunity, and energy levels.
  • Ensure healthy skin, eyes, bones, and blood.

Conclusion:
A diet rich in diverse fruits, vegetables, dairy, and whole grains typically provides all necessary vitamins, making dietary variety crucial for children’s health.

 

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