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Children who are 12 years old have a high requirement of nutrients, though; a low appetite may cause nutritional deficiencies due to lower food intake. Increase in risk of obesity and decrease in activity pattern results in associated complications. Deficiency of certain nutrients, such as calcium, folate, and iron and so on are common. Childhood obesity is very common due to sedentary activity. Choice of right kind of foods helps to overcome this situation. Ensure physical activity as a part of the child's every day schedule. Outdoor games, such as tennis, basketball, cycling, and football and so on prove beneficial. Walking the dog or a brisk walk, twice a day is helpful. Household chores, such as scrubbing or dusting is also effective in keeping oneself trim.
The five food groups are of great importance, while deciding the meals. The apex which comprises of fats and sugar is limited. Calcium is necessary for the development and growth of teeth and bones. Good sources of calcium are green leafy vegetables, milk, yoghurt, cheese, tofu, sesame seeds. Semi skimmed milk is also an effective source of calcium. Iron deficiency in children is overcome by the supply of iron rich foods, such as egg yolk, red meat, corned beef, pulses, beans, fortified cereals and liver. These foods help to avoid certain conditions, such as anaemia.
Vitamin C rich foods, such as citrus fruits, green leaves and tomatoes, aid in the absorption of iron rich foods. Folate is present in pulses, green leaves and fortified breads. Skipping breakfast, a common problem associated with school children results in folate deficiency. Include junk foods, such as pizzas, burgers, potato wedges and chips, in an occasional manner. Refined foods, such as biscuits, pastries, sugar and crisps are eaten rarely. Carbonated beverages contribute to empty calories, devoid of nutrients. Fresh fruit juice is a better alternative.
A three meal pattern with two snacks is effective. Commence the day with a glass of milk and breakfast. A light snack such as fruit salad or a fruit for the snack helps. Lunch should comprise of a cereal and pulse combination, such as wheat tortillas (wheat tortilla) and lentil soup (lentil soup), khichdi or pongal (rice and lentil soup pressure cooked), rice pulse pancakes (pan cake) and so on. A vegetable is vital as a part of the lunch session. A light snack with milk is good in the evening. Dinner is the same as lunch with skimmed yoghurt and vegetable. Milk at bed time helps in better sleep and provides the necessary nutrients.
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