Children's Zone

Smart Kids Health Hub

From learning about body parts like the heel bone and tibia to exploring good diet, drinking habits, exercise, and food knowledge, everything is presented in a simple, colorful way. Kids can discover how their bodies work and why healthy choices matter. With easy-to-read tabs and playful visuals, this section encourages curiosity and promotes wellness in a fun, age-appropriate format. It’s a great resource for both children and parents to begin the journey toward a healthy and active lifestyle together.

Diet

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Drinking

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Exercise

From learning about body parts like the heel bone and tibia to exploring good diet, drinking habits, exercise, and food

Know your food

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Body Parts

From learning about body parts like the heel bone and tibia to exploring good diet, drinking habits, exercise, and food

Diet

Improving your diet

A healthy diet is a balanced diet. You can improve your diet by looking at the food groups and make sure you’re getting the best of them. As well as avoiding the worst!

You could also tell whoever shops and cooks for you about the tips in this section. Or you could even print off the page for them so they have it to hand. They might thank you for helping them to get healthy too!

Milk and dairy products

Milk and dairy products are generally healthy foods, but they are high in saturated fat. Saturated fat is bad for your heart. So it’s best not to have too much of it. An answer to this is to look for reduced-fat or low-fat dairy products. These products still contain the same amount of protein, vitamins and minerals. They just contain less fat!

Healthy dairy tips

Swap full-fat milk for semi-skimmed milk.
Pick low-fat yoghurts.
Look for reduced-fat cheese.
Have just a scraping of butter or margarine on your bread.
Use low fat natural yoghurt instead of cream.

Fruit and vegetables

It might be boring to hear… but you should eat at least five portions of fruit and vegetables every day. Fruit is important for the diet and a good source of vitamins, minerals and fiber. If you’re not keen on certain fruit and veg, try them again or mix them with other foods like yoghurt or cheese to help them go down!

Easy ways to get your five a day

Have a glass of fruit juice or a fruit smoothie.
Add dried fruit to your porridge and cereals.
Eat one banana a day.
Add fresh, tinned or dried fruit to yoghurt.
Feast on crunchy carrot and celery sticks with dips.
Make tomato salsa for fun and use as a dip.

Carbohydrates

Carbohydrates should be the main part of every meal. Wholegrain carbohydrates are higher in fiber. These are ones like wholemeal bread and pasta, brown rice, bran flakes, porridge and rye crispbread. Refined carbohydrates have had the high fiber bits removed by machinery. These include white rice, white bread, noodles, white pasta and sugary breakfast cereals.

Meat, fish and vegetable protein

Meat is good for you because it has nutrients including protein, iron, zinc and B vitamins. But beware! Although some lean meats are lower in fat, like chicken and turkey, others contain a lot of saturated fat. The healthiest way to eat meat is to have it lean and cut off all the fat and skin.

Experts say that we should have fish at least twice a week. One of these meals should contain oily fish like salmon, mackerel, sardines or fresh tuna. These contain omega 3 fatty acids, a very important part of a healthy diet. These help you to have a healthy heart!

If you don’t eat meat and fish then vegetable protein can give you of iron, zinc and the B vitamins along with extra fiber. To get enough of these nutrients eat 3 portions a day. Try to have a variety of beans, lentils, daal and peas. Vegetarian sources of omega 3s are: flaxseeds, walnuts and green leafy vegetables.

Tips for less fat in this food group

Don’t eat the skin or fat on chicken or other meats.
Try not to stuff yourself with sausages, salami, beef burgers and meat pies, these are high in fat as well as salt.
Cook meat by baking, roasting or grilling.
White meats are lower in fat than dark or red meats.
Beans and other pulses are brilliant as they are low in fat and high in protein. Try them instead of meat in different dishes.
Bake, grill or steam fish – it tastes better than if you fry it!

Fats

There are some fats, which are good for you. These are unsaturated fats. The other type of fat is saturated fat, which is bad for you.

Saturated fat

This is nearly always animal fat and is often solid at room temperature. It’s found in full-fat dairy products and things made with these ingredients like cakes, biscuits, chocolate and pies. It’s the white stuff you see on red meat. Eating a lot of this type of fat can cause heart disease.

Unsaturated fat

This usually comes from vegetables and nuts and can be polyunsaturated (like corn oil) or monounsaturated (like olive oil). This fat is liquid at room temperature and you can use margarines containing these fats instead of using butter.

Eating tips for teenagers

You’ve probably heard people saying it’s important to eat a good and balanced diet. It’s essential for helping you become a strong and healthy adult.

Five a day

We should all be eating at least five portions of fruit and vegetables a day as part of a healthy lifestyle.

Try and get into the routine of eating a fruit snack in the morning, plus a helping of veg or salad and a piece of fruit for both lunch and your evening meal.

You could even try tinned fruit, as long as it’s in juice and not syrup, or dried fruit like apricots, sultanas, raisins, apples and pears.

More healthy snacks

Try replacing snacks with a high sugar/fat/salt content with healthier options, like fruit, oatcakes and breadsticks. You don’t have to cut out bad snacks completely, just eat them occasionally instead of all the time. Get your sweet fix from fruits like banana or strawberries instead of chocolate and sweets.

Fewer fizzy drinks

Swap fizzy drinks / aerated drinks for lots of water. Or, try a glass of fruit juice as a substitute instead (but just one glass a day). Fruit juice counts towards your five a day, and will help satisfy your cravings for sweet things.

Variety of foods

The key to healthy eating is to consume a variety of foods from across the food groups. The perfect balance is to get plenty of starchy carbohydrates, fruit and vegetables, enough milk, dairy and protein foods, but to go easy on the fats and sugars.

One step at a time

Getting into healthy habits at an early age can have huge benefits right through your life. It can protect you against disease; keep you trim and stop you living off junk food when you leave home.

The rewards from a few simple changes to your diet can be massive. Take it one step at a time and try to have fun with it – you shouldn’t see healthy eating as a problem.

Healthy Food for Growing Kids (6 Months to 18 Years)

From babies to teenagers, food helps children grow strong, stay healthy, and do well in school. Let’s see what kind of food is best for different age groups!

6 to 12 Months – Baby’s First Foods

Start with soft mashed foods at 6 months along with mother’s milk.
Try foods like:

- Mashed banana, apple puree
- Moong dal (mashed and strained)
- Rice water or dal water
- Suji porridge (with milk or water)
Introduce one new food at a time and watch for allergies.
Avoid salt, sugar, honey, and cow’s milk before 1 year.

1 to 3 Years – Toddler Time

Toddlers need small, frequent meals.
Include:

- Rice, dal, soft roti with ghee
- Cooked and mashed vegetables
- Fruits like banana, chikoo, apple
- Milk, curd, and homemade paneer
Give finger foods like soft idli or boiled potatoes.
Avoid junk food and sugary snacks.

4 to 6 Years – Preschoolers

Children are very active now and need energy and nutrients.
Daily meals should include:

- Whole grains: roti, rice, poha, upma
- Proteins: eggs, dal, sprouts, paneer
- Vegetables and fruits of different colors
- Milk and milk products (2-3 cups a day)
- Nuts (in small amounts, crushed or powdered)

7 to 12 Years – Growing Strong

Kids need balanced meals for physical and brain development.
Encourage:
- Breakfast with fruits, milk, and a grain (like paratha or oats)
- Midday meals with dal, rice/roti, sabzi, and curd
- Evening snack: fruit, boiled egg, chana
- Dinner: similar to lunch, but lighter
Avoid packaged chips, soft drinks, and too much sugar.

13 to 18 Years – Teens and Pre-teens

This is a time of rapid growth and hormonal changes.
Teenagers need more:
- Iron (for girls especially): green leafy vegetables, jaggery, dates
- Calcium: milk, curd, ragi, almonds
- Protein: paneer, dals, eggs, fish or chicken
Include:
- 3 meals + 2 snacks
- Lots of water, fruits, and home-cooked food
Guide them to avoid fad diets or skipping meals.

Nutrition Tips for All Ages

Fruits & Veggies: Eat 3–5 servings every day
Protein: Include some source daily (dal, eggs, nuts, or milk)
Milk: 2–3 cups daily for strong bones
Limit junk food: Chips, sugary drinks, and packaged foods
Go easy on salt and sugar
Water is best! Say no to soft drinks
Make mealtime happy and regular

Fun Fact!

Did you know that growing children need more energy per kg than adults? That’s why they need regular meals, snacks, and lots of love!

Here is a Weekly Diet Plan for Indian Children, divided by age groups. These plans use common Indian foods and are designed to provide balanced nutrition, including proteins, carbohydrates, fats, vitamins, and minerals.

Weekly Diet Plans by Age Group

6 to 12 Months (With Breastfeeding)

Day	Morning	Noon	Evening
Monday	Mashed banana	Moong dal water + rice mash	Breast milk
Tuesday	Apple puree	Mashed khichdi (without salt)	Breast milk
Wednesday	Suji porridge	Carrot puree + rice water	Breast milk
Thursday	Mashed papaya	Ragi porridge	Breast milk
Friday	Steamed mashed potato	Masoor dal water + mashed pumpkin	Breast milk
Saturday	Banana mash	Rice + dal mash	Breast milk
Sunday	Mixed fruit puree	Suji halwa (no sugar)	Breast milk

Note: No salt, sugar, honey, or cow’s milk before 1 year.

1 to 3 Years

Day	Breakfast	Lunch	Evening Snack	Dinner
Monday	Milk + banana	Rice + dal + veg	Idli + chutney	Roti + sabzi
Tuesday	Suji upma	Khichdi + curd	Fruit pieces	Soft chapati roll
Wednesday	Dalia with milk	Rice + paneer + sabzi	Steamed sweet potato	Rice + dal
Thursday	Idli + coconut chutney	Roti + sabzi + dal	Boiled chana	Roti + egg curry
Friday	Paratha + curd	Vegetable pulao	Banana + milk	Khichdi
Saturday	Poha + nuts	Roti + rajma	Fruit salad	Rice + veg soup
Sunday	Suji halwa + milk	Rice + chicken curry (optional)	Idli	Soft dosa + chutney

4 to 6 Years

Day	Breakfast	Lunch	Evening Snack	Dinner
Monday	Stuffed paratha + curd	Roti + dal + sabzi	Fruit + nuts	Rice + rajma
Tuesday	Oats porridge	Khichdi + veg raita	Milk + murmura	Chapati + paneer
Wednesday	Poha + peanuts	Rice + mixed veg curry	Boiled egg	Dalia
Thursday	Idli + sambhar	Pulao + curd	Roasted makhana	Roti + bhindi
Friday	Paratha + pickle + milk	Vegetable rice + dal	Banana + milk	Rice + egg curry
Saturday	Upma + fruit	Roti + chana curry	Chikki + water	Rice + dal
Sunday	Dosa + chutney	Rice + fish curry (optional)	Milkshake + fruits	Roti + sabzi

7 to 12 Years

Day	Breakfast	Lunch	Evening Snack	Dinner
Monday	Milk + oats	Rice + rajma + salad	Egg sandwich	Roti + dal
Tuesday	Dalia + fruits	Chapati + veg + curd	Banana + nuts	Rice + palak paneer
Wednesday	Paratha + pickle	Pulao + chole + salad	Boiled corn	Roti + sabzi
Thursday	Idli + sambhar	Rice + dal + bhindi	Fruit bowl + milk	Chapati + egg
Friday	Upma + milk	Roti + mixed veg	Sprouts + juice	Rice + fish curry
Saturday	Poha + curd	Rice + rajma + salad	Peanut chikki + banana	Roti + paneer curry
Sunday	Dosa + chutney	Rice + chicken curry (optional)	Milkshake + nuts	Roti + sabzi

13 to 18 Years (Teens)

Day	Breakfast	Lunch	Evening Snack	Dinner
Monday	Paratha + curd + apple	Rice + dal + sabzi	Egg + milkshake	Roti + bhindi
Tuesday	Oats with milk + almonds	Pulao + paneer curry	Roasted chana	Roti + fish curry
Wednesday	Dosa + sambhar	Chapati + mixed veg + curd	Peanut butter toast	Rice + dal
Thursday	Idli + chutney	Rice + chana curry	Banana + nuts	Roti + sabzi
Friday	Poha + sprouts	Roti + rajma	Milk + dry fruits	Rice + chicken curry
Saturday	Stuffed paratha + fruit	Dal + rice + salad	Boiled egg + juice	Roti + palak paneer
Sunday	Upma + coconut chutney	Biryani + curd	Lassi + makhana	Roti + mixed veg

Notes:

Adjust portion sizes based on child’s appetite and weight.
Include at least 5–6 glasses of water daily.
Prefer home-cooked foods over processed items.
Limit sugar, fried snacks, and packaged drinks.

HINDI

स्वस्थ आहार बढ़ते बच्चों (6 महीने से 18 वर्ष तक)

शिशुओं से किशोरों तक, पोषण बच्चों को मजबूत बनाता है, स्वस्थ रखता है और स्कूल में अच्छा कराता है। चलिए देखते हैं कि विभिन्न आयु समूहों के लिए किस प्रकार का भोजन सबसे अच्छा है!

6 से 12 महीने – बच्चे का पहला खाना

6 महीने से माँ के दूध के साथ मुलायम मैश किए हुए खाद्य पदार्थ शुरू करें।
ऐसे खाद्य पदार्थ आज़माएँ:
- मैश केले, सेब का पीला प्यूरी
- मूँग दाल (मैश और छाना हुआ)
- चावल पानी या दाल पानी
- सूजी का हलवा या दलिया (दूध या पानी के साथ)
एक समय में एक नया भोजन परिचय दें और एलर्जी नोट करें।
1 वर्ष से पहले नमक, चीनी, शहद और गाय का दूध न दें।

1 से 3 वर्ष – टॉडलर समय

छोटे बच्चों को छोटे‑छोटे, बार‑बार खाने की आवश्यकता होती है।
आहार में शामिल करें:
- चावल, दाल, घी के साथ नरम रोटी
- पकी हुई और मैश की हुई सब्जियाँ
- फल जैसे केला, चीकू, सेब
- दूध, दही, घर का पनीर
सरल फ़िंगर फूड दें जैसे नरम इडली या उबला हुआ आलू।
जंक फ़ूड और मीठे स्नैक्स से बचें।

4 से 6 वर्ष – नर्सरी‑प्रेस्कूल उम्र

बच्चे अब बहुत सक्रिय होते हैं और उन्हें ऊर्जा व पोषक तत्वों की जरूरत होती है।
दैनिक भोजन में शामिल करें:
- साबुत अनाज: रोटी, चावल, पोहा, उपमा
- प्रोटीन: अंडा, दाल, स्प्राउट्स, पनीर
- रंग‑बिरंगी सब्जियाँ और फल
- दूध व दुग्ध उत्पाद (दिन में 2‑3 कप)
- मेवे (थोड़ी मात्रा में, क्रश या पाउडर रूप में)

7 से 12 वर्ष – मजबूत बढ़ोतरी

शारीरिक और मानसिक विकास के लिए संतुलित आहार जरूरी है।
प्रोत्साहित करें:
- नाश्ता: फल, दूध, और अनाज (जैसे पराठा या ओट्स)
- दोपहर का भोजन: दाल, चावल/रोटी, सब्जी, दही
- शाम का स्नैक: फल, उबला अंडा, चना
- रात का खाना: दोपहर जैसा लेकिन हल्का
पैक्ड चिप्स, सोडा और अधिक चीनी वाले खाने से बचें।

13 से 18 वर्ष – किशोर/किशोरी

यह समय तेजी से वृद्धि और हार्मोनिक परिवर्तन का होता है।
किशोरों को विशेषतः अधिक चाहिए:
- लौह तत्व (लड़कियों के लिए खास): हरी पत्तेदार सब्जियाँ, गुड़, खजूर
- कैल्शियम: दूध, दही, रागी, बादाम
- प्रोटीन: पनीर, दालें, अंडे, मछली या चिकन
शामिल करें:
- 3 मुख्य भोजन + 2 नाश्ते
- खूब पानी, फल और घर का बना भोजन
उन्हें फैड डायट्स या भोजन छोड़ने से बचाने में मदद करें।

सभी उम्र के लिए पोषण सुझाव

फल और सब्जियाँ: रोजाना 3–5 सर्विंग्स
प्रोटीन: रोजाना किसी न किसी स्रोत से जरूर (दाल, अंडे, मेवे या दूध)
दूध: मजबूत हड्डियों के लिए दिन में 2‑3 कप
जंक फूड सीमित करें: चिप्स, मीठे पेय, पैक्ड फूड्स
नमक और चीनी कम रखें
पानी सर्वोत्तम पेय है — सोडा आदित्य से बचें
भोजन को खुशहाल और नियमित बनाएं

मजेदार तथ्य!

क्या आप जानते हैं कि बढ़ते बच्चों को प्रति किलोग्राम वजन पर वयस्कों से अधिक ऊर्जा की आवश्यकता होती है? इसलिए उन्हें नियमित भोजन, स्नैक्स और खूब स्नेह चाहिये!

साप्ताहिक आहार योजना – भारतीय बच्चों के लिए (आयु समूहों द्वारा विभाजित)

6 से 12 महीने (स्तनपान के साथ)

दिन	सुबह	दोपहर	शाम
सोमवार	मैश केले	मूँग दाल पानी + चावल का मैश	माँ का दूध
मंगलवार	सेब का प्यूरी	खिचड़ी (नमक बिना)	माँ का दूध
बुधवार	सूजी का दलिया देना	गाजर प्यूरी + चावल पानी	माँ का दूध
गुरुवार	मैश पपीता	रागी का दलिया	माँ का दूध
शुक्रवार	स्टीम मैश आलू	मसूर दाल पानी + मैश कद्दू	माँ का दूध
शनिवार	केला मैश	चावल + दाल का मैश	माँ का दूध
रविवार	मिश्रित फल प्यूरी	सूजी हलवा (चीनी बिना)	माँ का दूध

नोट: 1 वर्ष से पहले नमक, चीनी, शहद या गाय का दूध न दें।

1 से 3 वर्ष

दिन	नाश्ता	दोपहर	शाम का नाश्ता	रात का खाना
सोमवार	दूध + केला	चावल + दाल + सब्जी	इडली + चटनी	रोटी + सब्जी
मंगलवार	सूजी उपमा	खिचड़ी + दही	फल के टुकड़े	नरम चपाती रोल
बुधवार	दलिया + दूध	चावल + पनीर + सब्जी	स्टीम शकरकंद	चावल + दाल
गुरुवार	इडली + नारियल चटनी	रोटी + सब्जी + दाल	उबला चना	रोटी + अंडा करी
शुक्रवार	पराठा + दही	वेज पुलाव	केला + दूध	खिचड़ी
शनिवार	पोहा + मेवे	रोटी + राजमा	फ्रूट सलाद	चावल + वेज सूप
रविवार	सूजी हलवा + दूध	(वैकल्पिक) चावल + चिकन करी	इडली	नरम डोसा + चटनी

4 से 6 वर्ष

दिन	नाश्ता	दोपहर	शाम का नाश्ता	रात का खाना
सोमवार	स्टफ्ड पराठा + दही	रोटी + दाल + सब्जी	फल + मेवे	चावल + राजमा
मंगलवार	ओट्स पोहा	खिचड़ी + वेज रaita	दूध + मुर्मुरा	चपाती + पनीर
बुधवार	पोहा + मूंगफली	चावल + मिक्स वेज करी	उबला अंडा	दलिया (दालिया)
गुरुवार	इडली + सांभर	पुलाव + दही	भुना मखाना	रोटी + भिंडी
शुक्रवार	पराठा + अचार + दूध	वेजेटेबल राइस + दाल	केला + दूध	चावल + अंडा करी
शनिवार	उपमा + फल	रोटी + चना करी	चिक्की + पानी	चावल + दाल
रविवार	डोसा + चटनी	(वैकल्पिक) राइस + फिश करी	मिल्कशेक + फल	रोटी + सब्जी

7से 12 वर्ष

दिन	नाश्ता	दोपहर	शाम का नाश्ता	रात का खाना
सोमवार	दूध + ओट्स	चावल + राजमा + सलाद	अंडा सैंडविच	रोटी + दाल
मंगलवार	दलिया + फल	चपाती + सब्जी + दही	केला + मेवे	रोटी + पालक पनीर
बुधवार	पराठा + अचार	पुलाव + छोले + सलाद	उबला मक्का	रोटी + सब्जी
गुरुवार	इडली + सांभर	चावल + दाल + भिंडी	फल कटोरा + दूध	चपाती + अंडा
शुक्रवार	उपमा + दूध	रोटी + मिक्स वेज	स्प्राउट्स + जूस	चावल + फिश करी
शनिवार	पोहा + दही	चावल + राजमा + सलाद	मूंगफली चिक्की + केला	रोटी + पनीर करी
रविवार	डोसा + चटनी	(वैकल्पिक) चावल + चिकन करी	मिल्कशेक + मेवे	रोटी + सब्जी

13 से 18 वर्ष (किशोर)

दिन	नाश्ता	दोपहार	शाम का नाश्ता	रात का खाना
सोमवार	पराठा + दही + सेब	चावल + दाल + सब्जी	अंडा + मिल्कशेक	रोटी + भिंडी
मंगलवार	ओट्स + दूध + बादाम	पुलाव + पनीर करी	भुना चना	रोटी + फिश करी
बुधवार	डोसा + सांभर	चपाती + मिक्स वेज + दही	पीनट बटर टोस्ट	चावल + दाल
गुरुवार	इडली + चटनी	चावल + चना करी	केला + मेवे	रोटी + सब्जी
शुक्रवार	पोहा + स्प्राउट्स	रोटी + राजमा	दूध + ड्राई फ्रूट्स	चावल + चिकन करी
शनिवार	स्टफ्ड पराठा + फल	दाल + चावल + सलाद	उबला अंडा + जूस	रोटी + पालक पनीर
रविवार	उपमा + नारियल चटनी	बिरयानी + दही	लस्सी + मखाना	रोटी + मिक्स वेज

नोट्स:

बच्चे की भूख और वजन के अनुसार भागों को समायोजित करें।
दिन में कम से कम 5‑6 गिलास पानी पीना जरूरी है।
पैक्ड खाद्य पदार्थों की बजाए घर का बना भोजन ही दें।
चीनी, तली चीज़ें और पैकेज्ड ड्रिंक्स सीमित करें।

GUJARATI

વધતા બાળકો માટે પોષક આહાર (6 મહિના થી 18 વર્ષની ઉંમર)

શિશુઓથી કિશોરો સુધી, ખોરાક બાળકોને મજબૂત બનાવે છે, સ્વસ્થ રાખે છે, અને શાળામાં સારા અંક લાવાવે છે. વય જૂથ મુજબ ખાસ શું ખાવું તે જોઈએ!

6 થી 12 મહિના – બાળકનું પહેલું ખાવું

6 મહિનાથી માતાનું દૂધ સાથે નરમ — મૅશ કરેલી ખોરાક શરુ કરો.
ચાલો ખોરાક જોઈયે:
- કેળાનું મૅશ, સેબનું પ્યુરી
- મુંગ દાળ (મૅશ અને છાણેલી)
- ભાતનું પાણી અથવા દાળનું પાણી
- સૂજીનું પોરિજ (દૂધ કે પાણી સાથે)
એક સમયેકે માત્ર એક નવી વસ્તુ આપો અને એલર્જી જોયો.
૧ વર્ષની પહેલાં મીઠું, ખાંડ, મધ અને ગાયનું દૂધ ના આપો.

1 થી 3 વર્ષ – ટોડલર સમય

નાના બાળકોને નાના-નાના, વારંવારาหาร જરૂર હોય છે.
નીચેના સામેલ કરો:
- ભાત, દાળ, ગી સાથે નરમ રોટલી
- રસોડે માટેેલી અને મૅશ કરેલી શાકભાજી
- ફળો જેમ કે કેળું, ચીકુ, સેબ
- દૂધ, છાશ/દહી, ઘરનું પનીર
સરળ ફિંગર ફૂડ આપો જેમ કે નરમ ઈડલી કે ઉકળેલી ઢોકળી.
જંક ફૂડ અને મીઠાઈવાળા સ્નેક્સ દૂર રાખો.

4 થી 6 વર્ષ – પ્રીસ્કૂલવાર

બાળકો હવે ખૂબ જ સક્રિય હોય છે, તેથી ઊર્જા અને પોષક તत्त्वો જરૂરી છે.
રોજનો ભોજનમાં સામેલ કરો:
- પૂર્ણ અનાજ: રોટલી, ચોખા, પોહા, ઉપમા
- પ્રોટીન: ઈંડા, દાળ, સ્પ્રાઉટ્સ, પનીર
- વિવિધ રંગની શાકભાજી અને ફળો
- દૂધ અને દૂધ ઉત્પાદનો (દિવસમાં 2‑3 કપ)
- સૂકા મેવાં (થોડી માત્રામાં, દાણા/પાઉડર રૂપે)

7 થી 12 વર્ષ – શક્તિશાળી વૃદ્ધિ

શરીર તથા મગજના વિકાસ માટે સંતુલિત aહાર જરૂરી છે.
પ્રોત્સાહન આપો:
- નાસ્તો: ફળ, દૂધ, અનાજ (પરાઠા કે ઓટ્સ)
- બપોરનું ભોજન: દાળ, ચોખા/રોટલી, શાકભાજી, દહી
- સાંજનું સ્નેક: ફળ, ઉકળેલું ઈંડું, ચણા
- રાત્રિભોજન: બપોર જેવી જ પરંતુ હલ્કી
- પેકડ ચિપ્સ, સોડા અને ઓછી ખાંડવાળાં ખોરાકોથી દૂર રહો.

13 થી 18 વર્ષ – ટીન/પ્રી-ટીન

આ સમય ત્વરિત વૃદ્ધિ અને હોર્મોનિક બદલાવ લાવે છે.
ટીનોએ વધારે નીચેથી:
- લોખંડ (ખાસ કરીને છોકરીઓ માટે): લીલાં પત્તાળા શાકભાજી, ગુડ, ખજુર
- કેલ્શિયમ: દૂધ, દહી, રાગી, બદામ
- પ્રોટીન: પનીર, દાળ, ઈંડા, માછલી કે ચિકન
સામેલ કરો:
- 3 મુખ્ય ભોજન + 2 નાસ્તા
- પૂરતું પાણી, ફળો અને ઘરે બનાવેલું ખોરાક
રોકઃ ફેશન ડાયેટ્સ કે ભોજન સ્કિપ કરવા નહી દોરવી

બધા માટે પોષણ ટીપ્સ

ફળો & શાકભાજી: 3‑5 સર્વિંગ રોજ
પ્રોટીન: દાળ, ઈંડા, સૂકા મેવાં કે દૂધ રોજ
દૂધ: મજબૂત હાડકાં માટે 2‑3 કપ/દિવસ
જંક ફૂડ મર્યાદિત કરો: ચિપ્સ, મીઠા પેય, પૅકેજ્ડ ખોરાક
ઓછું મીઠું અને ખાંડ
પાણી શ્રેષ્ઠ પીણું છે — સોડા ના આપો
ભોજન સમય હંમેશાં ખુશનુમા અને નિયમિત રાખો

મઝેદાર માહિતી!

શું તમે જાણો છો કે વધતા થતા બાળકોને વયસ્કોની તુલનામાં પ્રતિ કિલોગ્રામ વધારે ઊર્જા જરુર હોય છે? એટલે તેમને નિયમિત ભોજન, સ્નેક્સ અને ઘણું પ્રેમ જોઈએ!

Drinking

You need to drink to keep healthy and keep growing. It helps your brain and body work properly, as well as your digestion.

The amount of water you need to have depends on your age, weight, how much exercise you do and how warm it is. You’ll need more in the summer or when it is really hot.

So, it’s important to keep drinking throughout the day. But what should you drink? And how much?

Well it’s easy to work out what not to drink! Kids who have lots of sugary drinks (fizzy drinks, aerated waters and squash) are more likely to put on weight and to be overweight.

The best drinks to have are water and semi-skimmed milk. These don’t contain added sugar that can damage teeth. And milk contains important vitamins and minerals, like calcium.

Fruit juice contains lots of sugar. Eating the whole fruit is often better because then you get the fibre with it. This makes you feel full up. Juice is healthy, but one glass a day is enough. It’s also a good idea to have this at mealtimes for the sake of your teeth. Either this or you can water it down if you like. You can do the same thing with squash. One glass of pure fruit juice counts as one portion of your fruit and vegetables a day. Two glasses does not mean two portions though. This is because you are not getting the fiber.

How much should I drink?

Aim to drink 6-8 glasses of fluid per day. Your urine is good at showing if you should be drinking more. If it’s dark yellow then you need to drink more – your urine should be light yellow. Remember to drink more if you are doing exercise. This will stop you from getting dehydrated (i.e. your body does not have enough water).

How Much Should Indian Children Drink Daily?

Creating a section on hydration for Indian children is a valuable addition to your hospital’s website. It helps parents and caregivers ensure children stay healthy, hydrated, and active. Here’s a suggested structure and content for the section, tailored for Indian context, climate, and common health considerations:

How Much Should Indian Children Drink Daily?

Hydration is essential for children’s growth, energy, brain function, and overall health. In India’s diverse and often hot climate, children can lose fluids quickly — especially during physical activity, summer months, or illness. Proper fluid intake helps avoid fatigue, constipation, urinary tract infections, and even heat-related illnesses.

Daily Fluid Recommendations by Age

Age Group	Total Fluids per Day	Recommended Water Intake	Includes Milk, Juice, etc.?
1–3 years	~1.3 litres (5–6 cups)	~900 ml (3–4 cups)	Yes
4–8 years	~1.6 litres (6–7 cups)	~1.2 litres (5–6 cups)	Yes
9–13 years (Girls)	~1.9 litres (7–8 cups)	~1.4–1.6 litres (6–7 cups)	Yes
9–13 years (Boys)	~2.1 litres (8–9 cups)	~1.6–1.8 litres (7–8 cups)	Yes
14+ years	~2.3–2.5 litres (9–10 cups)	~1.8–2 litres (7–8 cups)	Yes

*Total fluids include drinking water, milk, soup, buttermilk, coconut water, fruits with high water content (like watermelon), and occasional natural juices.

What Should They Drink?

Best Hydration Choices:

Plain water – primary and healthiest choice
Milk – provides calcium and nutrients (limit to 2 cups/day)
Buttermilk/lassi – refreshing and gut-friendly, especially in summer
Coconut water – natural electrolytes, ideal for rehydration
Soups/dal pani – nourishing and hydrating
Fruits – watermelon, muskmelon, cucumber, oranges, etc.

Occasional Drinks:

Fresh homemade fruit juice (without added sugar)
Lemon water (nimbu pani), especially with a pinch of salt in summer

Limit or Avoid:

Soft drinks (colas, sodas)
Packaged juices (high in sugar)
Tea/coffee (not recommended for children)
Excess sugary drinks or flavored waters

Tips to Keep Kids Hydrated

Encourage small, frequent sips throughout the day.
Make water accessible – keep a clean water bottle with them at school.
Offer water-rich snacks like fruits and cucumbers.
During hot weather or after sports, increase fluid intake.
For toddlers, don’t rely only on thirst – offer water regularly.

Signs of Dehydration to Watch For:

Dry mouth or lips
Fatigue or dizziness
Headaches
Reduced urination or dark yellow urine
Constipation
Irritability

Seek medical advice if you notice these signs, especially in younger children.

HINDI

कैसे और कितना पानी पियें — हिंदी में जानकारी

उम्र के अनुसार बच्चों को प्रतिदिन कितना पानी पीना चाहिए?

आयु समूह	कुल तरल पदार्थ प्रतिदिन	पानी (मिनिमम अनुमानित मात्रा)
1–3 वर्ष	~1.3 लीटर (5–6 कप)	~900 मिली (3–4 कप)
4–8 वर्ष	~1.6 लीटर (6–7 कप)	~1.2 लीटर (5–6 कप)
9–13 वर्ष (लड़कियाँ)	~1.9 लीटर (7–8 कप)	~1.4–1.6 लीटर (6–7 कप)
9–13 वर्ष (लड़के)	~2.1 लीटर (8–9 कप)	~1.6–1.8 लीटर (7–8 कप)
14+ वर्ष	~2.3–2.5 लीटर (9–10 कप)	~1.8–2.0 लीटर (7–8 कप)

*इनमें पानी, दूध, लस्सी, नारियल पानी, सूप/दाल पानी, फल शामिल हैं।

बच्चों को किस तरह के पेय देना चाहिए?

उत्तम विकल्प:

साधारण पानी
दूध (दिन में अधिकतम 2 कप)
छाछ / लस्सी (खासतौर पर गर्मियों में ठंडक एवं पाचन में मदद)
नारियल पानी (प्राकृतिक इलेक्ट्रोलाइट स्रोत)
सूप या दाल का पानी
फल जैसे तरबूज, खरबूज, खीरा, संतरा आदि

अक्सर सेवन करने योग्य (पर सीमित मात्रा में):

घर में तैयार ताजे फलों का रस (चीनी न मिलाकर)
नींबू पानी (थोड़ी सी नमक डालकर गर्मियों में उपयुक्त)

निषिद्ध या सीमित मात्रा में दें:

सॉफ्ट ड्रिंक्स, कोल्ड ड्रिंक
पैकेज्ड जूस (चीनी अधिक)
चाय / कॉफ़ी
फ्लेवर्ड वाटर और अत्यधिक मीठे पेय

बच्चों को हाइड्रेटेड रखने के उपाय

दिन भर छोटे-छोटे घूँट लेते रहने दें
बच्चों के पास रोज़ साफ पानी की बोतल होनी चाहिए
फल और खीरे जैसे पानी वाले स्नैक्स दें
खासतौर पर गर्मियों या खेल-कूद के बाद पानी का सेवन बढ़ाएँ
छोटे बच्चों को प्यास लगने तक प्रतीक्षा न करें — समय-समय पर पानी दें

निर्जलीकरण (डिहाइड्रेशन) के संकेत

सूखी होंठ या मुंह
सुस्ती या चक्कर
सिरदर्द
पेशाब कम होना या गहरा पीला रंग
कब्ज़ियत
चिड़चिड़ापन

यदि ये लक्षण दिखें, विशेषकर छोटे बच्चों में, तो चिकित्सकीय सहायता लें।

GUJARATI

કેવી રીતે અને કેટલું પાણી પીવું જોઈએ — ગુજરાતી માં માહિતી

વય અનુસાર બાળકોને રોજ કેટલું પ્રવાહી પીવું જોઈએ?

ઉંમર જૂથ	કુલ પ્રવાહી (દરરોજ)*	પાણી (ન્યૂનતમ અંદાજિત માત્રા)
1–3 વર્ષ	~1.3 લિટર (5–6 કપ)	~900 મિલી (3–4 કપ)
4–8 વર્ષ	~1.6 લિટર (6–7 કપ)	~1.2 લિટર (5–6 કપ)
9–13 વર્ષ (છોટી)	~1.9 લિટર (7–8 કપ)	~1.4–1.6 લિટર (6–7 કપ)
9–13 વર્ષ (મોટા)	~2.1 લિટર (8–9 કપ)	~1.6–1.8 લიტર (7–8 કપ)
14+ વર્ષ	~2.3–2.5 લિટર (9–10 કપ)	~1.8–2.0 લિટર (7–8 કપ)

*આમાં પાણી, દૂધ, છાશ/લસ્સી, નાળિયેરું પાણી, સૂપ/દાળપાણી, ફળો સામેલ છે।

બાળકો માટે શ્રેષ્ઠ પેય:

શ્રેષ્ઠ વિકલ્પો:

સાદું પાણી
દૂધ (દિવસમાં 2 કપ સુધી)
છાશ કે લસ્સી (જોઈન્ટરળ સમય, પાચન માટે)
નાળિયેરું પાણી (પ્રાકૃતિક ઇલેક્ટ્રોલાઇટ)
સૂપ અથવા દાળનું પાણી
ફળ: તરબૂચ, ખરબૂચ, કાકડી, નારંગી વગેરે

ક્યારેક શરતિયે:

ઘરેલું તાજું ફળમિશ્રિત રસ (વિમીઠું ન હોય તેવું)
લીંબૂનું પાણી (થોડી ઉલમિકા અને મીઠું ગ્રીષ્મમાં યોગ્ય)

ટાળો કે ઘટાડો:

સૉફ્ટ ડ્રિંક્સ, કૉલ્ડ ડ્રિંક્સ
પૅકેજડ રસ (શુકર વધુ)
ચા / કૉફી
ફ્લેવર્ડ કે વધારે મીઠુંવાળું પાણી

બાળકોને હાયડ્રેટેડ કેવી રીતે રાખશો

નાના-નાના સૂરૂપીએ સતત પાણીની જોડાણ
બાળકની પાસે દિવસભર એક સ્વચ્છ પાણીની બોટલ હોવી જોઈએ
ફળ અને કાકડી જેવા પાણી ભરેલા નાસ્તા દો
ખાસ કરીને ઉનાળુ કે રમતમાં વધુ પ્રવાહ પછી, પ્રવાહી પ્રવેશ વધારવો
નાના બાળકોને તૈયાર ઊંટાતી પ્યાસ તરફ જવું નહીં — સમયાંતરે પાણી આપો

અતર્કમાણ (ડિહાઈડ્રેશન)નાં નિશાન:

સૂકી હોઠો અથવા મોઢું
થાક કે ચક્કર
માથાનો દુઃખાવો
મૂત્રનું પ્રમાણ ઘટાડવું અથવા ઊંડો પીળો રંગ
કબજિયાત
ચીડપૂંછ

જો આ લક્ષણો દેખાય, ખાસ કરીને નાનકડા બાળકોમાં, તો તાત્કાલિક ચિકિત્સક સલાહ લેવી.

Exercise

Get active!

You may find that television takes up a lot of your time. Many kids spend lots of time watching TV. It’s the same with computer games and the Internet.

All the time you’re doing this you are not active. You would actually burn more energy if you were reading a book!

It’s also tempting to sit and eat snacks while you watch your favorite programmes. Especially when you keep seeing adverts for unhealthy drinks and snacks. The chances are the foods you’ll be snacking on are crisps, biscuits, cakes and fizzy drinks!

How to stop being a telly-tubby

Get out of the house and go and get some exercise!
Pick two or three favorite programmes and only watch these.
Don’t keep the television switched on in the background.
Find a new hobby you can do at home such as drawing or painting.
Don’t have a television or computer in your bedroom.
Pull your sports stuff out of the cupboard.
Put some music on and have a dance about or try karaoke!
Ask your parents if you can learn a musical instrument.

Remember, doing any physical activity is better than sitting in front of a television or computer. It will burn more energy and means it’s not so bad when you have the odd ice cream or bag of sweets.

Did you know?

Almost half of children spend more than three hours a day watching television or playing computer games.
Children eat more when they are watching television than at any other time. So watching less TV stops kids from putting on weight.

Exercise for teenagers

You might find that you spend a lot of time watching TV – many young people do.

It’s the same with playing computer games and browsing the internet. This might be how you like to spend your leisure time. But while it’s fine to do these things and spend time relaxing once in a while, the problem is you’re not being active.

Why exercise?

If you’re inactive as a young person, you’re more likely to be inactive as an adult. This puts you at risk of developing life-threatening conditions like heart disease and cancer.

Research also shows that regular physical activity can boost our self esteem, mood and sleep quality, making us less prone to stress, depression and, in the longer term, dementia. In short, doing regular exercise is good for our bodies and minds.

How much exercise?

Health experts recommend you do at least 60 minutes of moderate to vigorous physical activity every day – do more than this if you can and want to.

Moderate-intensity activity

Things like:

bike riding
briskly walking
playing frisbee in the park
martial arts

Anything that means you’re working hard enough to raise your heart rate – so you breathe harder and begin to sweat – but are still able to talk.

High-intensity and resistance exercise

It’s recommended that you do higher intensity and resistance activities three days a week because these will help strengthen your muscles and bones.

Things like:

gymnastics
tennis
skipping
sit ups and push ups

It’s important to find an activity you enjoy so you don’t find it boring – it means you’ll be more likely to stick at it. Why not join a sports team or exercise with family or friends?

Protect yourself

Whatever exercise you choose, you’ll need to use the right protective equipment – including footwear. This is to reduce your risk of injury.

If you decide to use weights as part of your resistance training, make sure you’re supervised by a trained adult. This is so you use the right equipment and to avoid injuries to your growing muscles and joints.

How much exercise?

Kids and young people should do between 30 and 60 minutes of exercise every day.

This could be brisk walking, swimming, cycling or simply running around in the playground. Your PE teacher will be able to help you decide how much exercise you need to do.

Exercise like dancing and gymnastics once or twice a week are good for keeping bones healthy. They also strengthen your muscles and are good for flexibility.

Team sports are a fun way to exercise. They help you to get outside with your friends. There’s also the chance to make new friends! Team sports also help your co-ordination, balance and ball skills. If you don’t like team sports you can always try other activities like roller-blading, skateboarding or martial arts.

Try to do lots of different types of exercise. This way you are less likely to get bored!

Remember that you can get fit even if you are overweight or obese. You don’t have to be naturally ‘sporty’. It doesn’t matter how much you weigh, exercise will improve your health.

What’s to gain?

Exercise is very good for your body and mind. The most important thing is that it burns up extra energy. This extra energy is normally stored as fat. So if you’re exercising every day, this won’t go on as extra weight.

Being active also keeps your muscles flexible, works out your heart and lungs and gets the blood going to the brain! It helps you to digest your food better and helps you to sleep better.

Another big benefit of exercise is that it makes you feel good! This is because when your body is active it makes chemicals called endorphins.

These chemicals help your mood and give you a feeling of well-being. Chocolate also produces endorphins, which is why you can feel good after munching on a bar.

Just think how much better it would be to get the feeling from doing something healthy instead!

So exercise makes you feel good about yourself. This puts you on the path to greater self-esteem and super confidence!

Benefit of exercise

Keeps your weight under control.
Lowers high blood pressure.
Reduces risk of heart disease.
Helps you concentrate at school.
Reduces chances of type II diabetes.
Boosts bone health.
Lowers risk of cancer.
Helps you to make new friends.
Boosts your mood.

Exercise centre

Sometimes the word ‘exercise’ can make you feel tired just thinking about it! But exercise doesn’t have to be a chore. Often, if you avoid exercise the more difficult it seems. It can seem even harder if you’re overweight.

But the more unfit you are, the more weight you put on, and the less you want to exercise… it becomes a vicious circle!

When you are active you burn more energy. Your body then starts to use up its fat stores. It also starts to build muscle tissue, and this increases your metabolism. (Your metabolism is the speed at which your body burns calories.)

This improves your fitness and helps to keep your weight steady.

So where do I start?

When you’re unfit, suddenly doing a lot of exercise can leave you feeling stiff and sore. This is why you have to be careful when you first start out.

The best way is to start slowly. Do a little bit more each time so that your body gets used to it. It’s also a good idea to do some stretches first. Stretching stops you putting a strain on your muscles.

This way, you won’t feel uncomfortable while you’re exercising. And hopefully you won’t feel sore afterwards! If you do feel like it’s a struggle the first few times, don’t be put off. It’s true that each time you exercise it’s likely to be easier and you’ll enjoy it more.

Some people get scared when they think about exercise. They feel like they’re being asked to climb a mountain! It doesn’t have to be like this though. Lots of things are counted as exercise. Exercise includes anything that gets you a little bit out of breath. So things like:

Walking, the simplest and cheapest form of exercise! Try walking to school instead of going in the car;
Joining in with sports and games in breaks at school;
Taking the stairs instead of the lazy lift!
Getting off the bus a few stops early and walking the extra distance.

How Much Physical Activity Do Children Need?

Staying active is one of the most important ways children can stay healthy, strong, and happy. Regular physical activity helps improve physical health, builds confidence, supports brain development, and reduces stress. Here’s how much activity kids should get at different ages

Ages 1–5 (Toddlers and Preschoolers)

Recommended: At least 3 hours of active play every day.
This includes activities like crawling, walking, climbing, jumping, running, dancing, or playing with a ball.
Keep it fun and playful—kids at this age learn best through movement!

Tips for Parents:

Limit screen time to less than 1 hour a day.
Encourage outdoor time in safe spaces like parks or terraces.

Ages 5–12 (Primary School Children)

Recommended: At least 60 minutes of moderate to vigorous physical activity every day.
This can be spread throughout the day and include:
- Running, cycling, swimming
- Playing outdoor games like cricket, football, kho-kho, or badminton
- Skipping rope, yoga, or dancing

Include:

Aerobic activity (most of the 60 minutes)
Strength-building (at least 3 days a week) – climbing, push-ups, tug of war, etc.
Bone-strengthening – hopping, jumping, running

Ages 13–18 (Teenagers)

Recommended: At least 60 minutes of physical activity daily, just like younger children.
Include a mix of:
- Aerobic exercise (like jogging, sports, or brisk walking)
- Strength training (bodyweight exercises, yoga)
- Activities for flexibility (stretching, martial arts)

Encourage:

Team sports, gym workouts, cycling, hiking
Reducing sedentary time (TV, video games, phone use)

Why It Matters

Regular activity helps children:

Build strong muscles and bones
Maintain a healthy weight
Improve focus and sleep
Boost mood and energy levels

Make It a Habit!

Involve the whole family in activities like evening walks, bike rides, or dance sessions.
Make physical activity part of the daily routine, not just a weekend plan.
Most importantly, keep it fun—if children enjoy it, they’ll keep doing it!

Urban Children (Cities and Towns)

Challenges:

Less open space
More screen time (TV, mobile, computer)
Busy school schedules and tuition

Solutions:

Use apartment courtyards, terraces, or nearby parks for playtime.
Encourage indoor activities like skipping, dancing, yoga, or bodyweight exercises.
Enroll kids in sports classes (like karate, skating, swimming) if possible.
Walk or cycle short distances instead of using vehicles.

School Setting:

Schools should provide at least 30–45 minutes of physical education
Encourage participation in school sports teams or games during recess.

Home Setting:

Limit screen time.
Schedule 30–60 minutes of play or exercise time after homework.
Include family fitness time—even a dance break or walk together counts!

Rural Children (Villages and Small Towns)

Strengths:

More open space
Natural physical activity (helping on the farm, walking to school)
Less screen time in many cases

Opportunities:

Encourage traditional outdoor games like kho-kho, kabaddi, gilli-danda, or lagori.
Make time for structured games, not just chores.
Girls especially should be encouraged to participate equally in sports.

School Setting:

Teachers should promote group games during school hours and after classes.
Use physical education periods for organized sports or movement.

Home Setting:

Assign fun physical chores (like collecting water, gardening) without overburdening.
Make playtime a daily routine—not just a break from work.

Age-wise Summary (Same for Both Urban & Rural

Age Group	Daily Activity Needed	Examples
1–5 years	3 hours of active play	Running, crawling, climbing, dancing
5–12 years	At least 60 minutes of moderate to vigorous activity	Cycling, sports, jumping, games
13–18 years	60+ minutes with strength + aerobic mix	Jogging, team sports, yoga, workouts

Parent & School Role

Parents should lead by example—be active with children!
Schools must treat physical activity as important as academics.
In both homes and schools, create safe, fun spaces to move—even small ones work.

HINDI

बच्चों को कितनी शारीरिक गतिविधि चाहिए?

सक्रिय रहना बच्चों के स्वस्थ, मजबूत और खुशहाल रहने का एक सबसे महत्वपूर्ण तरीका है। नियमित शारीरिक गतिविधि से शारीरिक स्वास्थ्य बेहतर होता है, आत्मविश्वास बढ़ता है, मस्तिष्क का विकास होता है और तनाव कम होता है। अलग-अलग उम्र के बच्चों को कितनी गतिविधि करनी चाहिए, जानिए:

1–5 वर्ष (बच्चों और नर्सरी के बच्चे)

सिफारिश: हर दिन कम से कम 3 घंटे सक्रिय खेल-कूद।

इसमें रेंगना, चलना, चढ़ना, कूदना, दौड़ना, नाचना या गेंद से खेलना शामिल है।
मज़ेदार और खेल-खेल में रखें — इस उम्र के बच्चे गतिविधि के माध्यम से सबसे अच्छा सीखते हैं!

माता-पिता के लिए सुझाव:

स्क्रीन टाइम 1 घंटे से कम रखें।
पार्क या छत जैसी सुरक्षित जगहों पर बाहर खेलने के लिए प्रोत्साहित करें।

5–12 वर्ष (प्राथमिक विद्यालय के बच्चे)

सिफारिश: हर दिन कम से कम 60 मिनट मध्यम से तीव्र शारीरिक गतिविधि करें।

यह पूरे दिन में फैल सकती है और इसमें शामिल हैं:

दौड़ना, साइकिल चलाना, तैराकी
क्रिकेट, फुटबॉल, खो-खो, बैडमिंटन जैसे आउटडोर खेल
रस्सी कूदना, योग, नाचना

शामिल करें:

एरोबिक गतिविधि (अधिकतर 60 मिनट की)
मांसपेशियों की ताकत बढ़ाने वाली गतिविधि (कम से कम सप्ताह में 3 दिन) – चढ़ना, पुश-अप्स, रस्साकशी आदि
हड्डियों को मजबूत करने वाली गतिविधि – उछलना, कूदना, दौड़ना

13–18 वर्ष (किशोरावस्था)

सिफारिश: हर दिन कम से कम 60 मिनट शारीरिक गतिविधि, ठीक वैसे ही जैसे छोटे बच्चे करते हैं।

मिश्रित करें:

एरोबिक व्यायाम (जॉगिंग, खेल या तेज चलना)
ताकत बढ़ाने वाले व्यायाम (बॉडीवेट एक्सरसाइज, योग)
लचीलापन बढ़ाने वाली गतिविधियाँ (स्ट्रेचिंग, मार्शल आर्ट्स)

प्रोत्साहित करें:

टीम स्पोर्ट्स, जिम वर्कआउट, साइकिलिंग, ट्रेकिंग
अधिक बैठने के समय को कम करें (टीवी, वीडियो गेम, मोबाइल फोन)

क्यों यह महत्वपूर्ण है?

नियमित गतिविधि से बच्चे:

मजबूत मांसपेशियां और हड्डियां बनाते हैं
स्वस्थ वजन बनाए रखते हैं
एकाग्रता और नींद में सुधार होता है
मूड और ऊर्जा स्तर बढ़ाते हैं

इसे आदत बनाएं!

पूरे परिवार को शाम की सैर, साइकिल चलाना, या नृत्य सत्रों में शामिल करें।
शारीरिक गतिविधि को रोज़मर्रा की दिनचर्या का हिस्सा बनाएं, सिर्फ़ वीकेंड तक सीमित न रखें।
सबसे ज़रूरी, इसे मज़ेदार बनाएं—अगर बच्चे आनंद लें तो वे इसे जारी रखेंगे!

शहरी बच्चे (शहर और कस्बे)

चुनौतियाँ:

खेलने के लिए जगह की कमी
स्क्रीन टाइम ज़्यादा (टीवी, मोबाइल, कंप्यूटर)
स्कूल और ट्यूशन से व्यस्त दिनचर्या

समाधान:

अपार्टमेंट की खुली जगह, छत या पास के पार्क का उपयोग करें।
घर के अंदर खेलने की गतिविधियाँ करें – कूदना, नृत्य, योग, एक्सरसाइज़।
अगर संभव हो तो बच्चों को खेल क्लासेस में दाखिला दिलाएँ।
छोटी दूरी पर पैदल चलने या साइकिल चलाने के लिए प्रोत्साहित करें।

स्कूल में:

हर दिन कम से कम 30–45 मिनट की खेल गतिविधि होनी चाहिए।
रीसस टाइम में बच्चे खेलें और स्कूल खेलों में भाग लें।

घर में:

स्क्रीन टाइम सीमित करें।
होमवर्क के बाद कम से कम 30–60 मिनट की एक्टिविटी तय करें।
परिवार के साथ वॉक या डांस करें – ये भी व्यायाम है!

ग्रामीण बच्चे (गांव और छोटे कस्बे)

खूबियाँ:

खेलने के लिए ज़्यादा खुली जगह
नैतिक गतिविधियाँ (जैसे खेत में मदद, स्कूल तक पैदल चलना)
कुछ क्षेत्रों में कम स्क्रीन टाइम

अवसर:

परंपरागत खेलों को बढ़ावा दें – जैसे खो-खो, कबड्डी, गिल्ली-डंडा, लगोरी।
काम के साथ-साथ खेलने का समय जरूर निकालें।
लड़कियों को भी खेलों में समान अवसर दें।

स्कूल में:

टीचर्स को ग्रुप गेम्स करवाने चाहिए।
पी.ई. (फिजिकल एजुकेशन) पीरियड का सही उपयोग हो।

घर में:

मजेदार गतिविधियाँ या काम दें – जैसे बगीचे में काम, पानी भरना (बिना बोझ के)।
खेलना भी रोज़ का हिस्सा बनाएं।

उम्र के अनुसार गतिविधियाँ

उम्र	रोज़ाना कितनी गतिविधि चाहिए	उदाहरण
1–5 वर्ष	3 घंटे की सक्रिय खेल गतिविधि	दौड़ना, चढ़ना, नाचना
5–12 वर्ष	60 मिनट मध्यम से तीव्र गतिविधि	दौड़, खेल, रस्सी कूद
13–18 वर्ष	कम से कम 60 मिनट + ताकत और कार्डियो	योग, दौड़, खेल, कसरत

माता-पिता और स्कूल की भूमिका

माता-पिता खुद सक्रिय रहें और बच्चों को प्रेरित करें।
स्कूल को खेलों को शिक्षा जितना महत्व देना चाहिए।
घर और स्कूल में सुरक्षित और मज़ेदार एक्टिविटी स्पेस बनाएं – छोटी जगह भी चलेगी।

GUJARATI

બાળકોને કેટલો શારીરિક પ્રવૃત્તિની જરૂર છે?

સક્રિય રહેવું બાળકો માટે તંદુરસ્ત, મજબૂત અને ખુશ રહેવાનો સૌથી મહત્વપૂર્ણ રસ્તો છે. નિયમિત શારીરિક પ્રવૃત્તિ શારીરિક સ્વાસ્થ્યમાં સુધારો કરે છે, આત્મવિશ્વાસ વધે છે, મગજનો વિકાસ થાય છે અને તણાવ ઘટે છે. અલગ-અલગ ઉંમરના બાળકોને કેટલી પ્રવૃત્તિ કરવાની જોઈએ તે અહીં છે:

1–5 વર્ષ (ટોડલર્સ અને પ્રીસ્કૂલ બાળકો)

સૂચન: દરરોજ ઓછામાં ઓછા 3 કલાક સક્રિય રમતો કરવી જોઈએ।

આમાં રેંગવું, ચાલવું, ચઢવું, કૂદવું, દોડવું, નાચવું કે બોલ સાથે રમવું શામેલ છે। આને મઝેદાર અને રમતમાં રાખો—આ ઉંમરના બાળકો ચાલ-ફેરથી શ્રેષ્ઠ શીખે છે!

માતાપિતાને માટે સૂચનો:

સ્ક્રીન ટાઈમ 1 કલાકથી ઓછું રાખો।
પાર્ક કે ટેરેસ જેવી સલામત જગ્યાઓ પર બહાર રમવા પ્રોત્સાહિત કરો।

5–12 વર્ષ (પ્રાથમિક શાળા ના બાળકો)

સૂચન: દરરોજ ઓછામાં ઓછા 60 મિનિટ મધ્યમ થી તીવ્ર શારીરિક પ્રવૃત્તિ કરવી જોઈએ।

આ દિનભર વિભાજિત કરી શકાય છે અને તેમાં શામેલ છે:

દોડવું, સાઈકલ ચલાવવી, તૈરવું
ક્રિકેટ, ફૂટબોલ, ખો-ખો, બેડમિંટન જેવા બહારના રમતો
રેસ્સી કૂદવું, યોગા, નૃત્ય

શામેલ કરો:

એરોબિક પ્રવૃત્તિ (60 મિનિટમાં મોટાભાગ)
મજબૂત બનવાની પ્રવૃત્તિ (સાતા મા ઓછામાં ઓછા 3 દિવસ) – ચઢવું, પુશ-અપ્સ, દોરી ખેંચવું વગેરે
હાડકાં મજબૂત કરવાની પ્રવૃત્તિ – કૂદવું, હોપિંગ, દોડવું

13–18 વર્ષ (કિશોરાવસ્થા)

સૂચન: દરરોજ ઓછામાં ઓછા 60 મિનિટ શારીરિક પ્રવૃત્તિ, નાના બાળકો જેવી જ.

મિશ્રણમાં શામેલ કરો:

એરોબિક વ્યાયામ (જોગિંગ, રમતો કે ઝડપથી ચાલવું)
તાકાત વધારતી પ્રવૃત્તિઓ (બોડીવેટ એક્સરસાઇઝ, યોગા)
લવચીકતા વધારતી પ્રવૃત્તિઓ (સ્ટ્રેચિંગ, માર્શલ આર્ટ્સ)

પ્રોત્સાહિત કરો:

ટીમ રમતો, જીમ વર્કઆઉટ, સાઇકલિંગ, હાઇકિંગ
બેસીને ગમે તે સમય ઓછો કરો (ટેલિવિઝન, વિડિઓ ગેમ્સ, ફોનનો ઉપયોગ)

આ મહત્વનું કેમ છે?

નિયમિત પ્રવૃત્તિથી બાળકો:

મજબૂત માદસપેશીઓ અને હાડકા બને છે
સ્વસ્થ વજન જાળવી શકે છે
ધ્યાન કેન્દ્રિત કરવું અને ઊંઘ સુધરે છે
મનોભાવ અને ઊર્જા વધે છે

આદત બનાવો!

આખા પરિવારને સાંજની સેર, સાઇકલ ચલાવવી અથવા નૃત્ય સત્રોમાં સામેલ કરો।
શારીરિક પ્રવૃત્તિને રોજિંદી રુટિનમાં શામેલ કરો, ફક્ત વીકએન્ડ માટે નહિ।
સૌથી મહત્વનું, આ મઝેદાર બનાવો—જો બાળકો આનંદ માણશે તો તેઓ તેને જાળવી રાખશે!

બાળકો માટે દૈનિક શારીરિક પ્રવૃત્તિ – શહેર વિ. ગામ, સ્કૂલ વિ. ઘેર

શહેરી બાળકો (શહેર અને શહેરાકીય વિસ્તારમાં)

પડકારો:

ઓછી ખુલ્લી જગ્યા
વધુ સ્ક્રીન ટાઈમ (મોબાઈલ, ટીવી, કોમ્પ્યુટર)
સ્કૂલ અને ટ્યુશનના કારણે વ્યસ્ત શેડ્યૂલ

ઉકેલ:

society ની જગ્યાઓ, ટેરેસ કે નિકટના પાર્કમાં રમવાની તક આપો
ઘરમાં રહીને સ્કીપિંગ, ડાન્સ, યોગા, કસરત જેવી પ્રવૃત્તિઓ કરો
શક્ય હોય તો બાળકને સ્પોર્ટ્સ ક્લાસમાં ભણાવો
નાનાં અંતર માટે પગપાળા કે સાઇકલ ચલાવવા પ્રોત્સાહિત કરો

સ્કૂલમાં:

દરરોજ ઓછામાં ઓછું 30-45 મિનિટ ફિઝિકલ એડ્યુકેશન/રમતો હોવી જોઈએ
રીસેસમાં રમવા માટે પ્રોત્સાહિત કરો

ઘરમાં:

સ્ક્રીન ટાઈમ નિયંત્રિત કરો
હોમવર્ક પછી 30-60 મિનિટ એક્ટિવ ટાઈમ રાખો
પરિવાર સાથે વોક અથવા ડાન્સ કરો – એ પણ એક્સરસાઈઝ છે!

ગ્રામ્ય વિસ્તારમાંના બાળકો (ગામ, નાના કસ્બા)

શક્તિઓ:

વધુ ખુલ્લી જગ્યા ઉપલબ્ધ
કુદરતી દૈનિક પ્રવૃત્તિ – જેમ કે ખેતરમાં મદદ, શાળાએ પગપાળા જવું
ઘણા વિસ્તારમાં ઓછો સ્ક્રીન ટાઈમ

તકો:

પરંપરાગત રમતો જેમ કે ખો-ખો, કબડી, ગીલી-દંડા, લગોરી ને પ્રોત્સાહિત કરો
ફરજિયાત કામ સિવાય પણ રમવાનું સમય રાખો
છોકરીઓને પણ રમતોમાં સહભાગી થવા માટે ઉತ್ಸાહ આપો

સ્કૂલમાં:

શિક્ષકોએ ગ્રુપ ગેમ્સ શાળાના સમયગાળા દરમિયાન ચલાવવી જોઈએ
T. ક્લાસના સંપૂર્ણ ઉપયોગ માટે પ્લાનિંગ કરવું જોઈએ

ઘરમાં:

રમતો સાથે જોડાયેલી મસ્તીભરી ફરજ આપો – બગીચામાં મદદ, પાણી ભરવું
રમવું પણ રોજિંદી ટેવ બનાવો

ઉંમર પ્રમાણે દૈનિક પ્રવૃત્તિ

ઉંમર	દૈનિક જરૂરી પ્રવૃત્તિ	ઉદાહરણો
1–5 વર્ષ	3 કલાક રમત કે ઍક્ટિવ પ્લે	દોડવું, નાચવું, ચઢવું
5–12 વર્ષ	ઓછામાં ઓછી 60 મિનિટ એક્ટિવિટી	સાઇકલ, રમતગમત, કૂદવું
13–18 વર્ષ	60+ મિનિટ + તાકાત અને ફિટનેસ મિશ્રણ	યોગ, દોડ, ટીમ સ્પોર્ટ્સ

માતા-પિતા અને શાળાની ભૂમિકા

માતા-પિતાએ પોતે સક્રિય રહીને બાળકો માટે ઉદાહરણ પૂરું પાડવું
શાળાએ ફિઝિકલ ઍડ્યુકેશનને શૈક્ષણિક વિષય જેટલું મહત્વ આપવું
ઘરે અને શાળામાં મોજમસ્તીભર્યા અને સલામત રમતો માટેની જગ્યા બનાવવી – નાની જગ્યા પણ ચાલે

Know Your Food

Food group fun

To be healthy it’s very important to eat a balanced diet. All foods can be put into one of five food groups. A balanced diet is made up of the five food groups.

1 Carbohydrates

This group contains starchy foods such as pasta, rice, oats, potatoes, noodles, yam, green bananas, sweet potato, millet, couscous, breads, breakfasts cereals, barley and rye.

Carbohydrates give us energy, calcium and B vitamins. Wholegrain ones give us lots of fibre to help keep the digestive system healthy. Many breakfast cereals also have extra iron. A healthy diet would include 3-5 servings of carbohydrate a day.

These portions should be spread throughout the day and eaten with every meal, including snacks.

One portion of carbohydrate is:

One slice of bread, one roll or half a pizza.
Six tablespoons of breakfast cereal or porridge.
Four wholewheat crisp breads.
Six tablespoons of pasta, rice, millet or couscous.
Two small new potatoes.
Two tablespoons mashed sweet potato.

2 Protein

This group contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dahl, Quorn and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. They are like building blocks for the body. Meat is a good source of iron. We should eat 2-3 servings of these every day.

One portion of meat or vegetable protein:

Two slices of cold ham, turkey and chicken.
One medium chicken breast.
Two sausages.
Three bacon rashers.
One beefburger.
One fillet of fish or fish steak.
One small can of tuna, salmon, mackerel, sardines.
Four fish fingers.
One cup of cooked lentils or beans.
Half a large can of beans, chickpeas or lentils.
A 100g portion of Tofu or Quorn.

3 Milk and dairy products

This group contains milk, yoghurt, fromage frais, milkshakes, cheese – both hard cheese and soft cheese including soft cheese triangles. These foods contain protein and calcium and some vitamins like vitamin B12, vitamin A and vitamin D. Dairy products keep your bones and teeth healthy. The body absorbs the calcium in dairy foods easily. We should try and eat three servings of these a day.

One portion of milk and dairy products:

One glass of milk.
One pot of yoghurt or fromage frais.
One matchbox size piece of cheese or two triangles.
Half a tin of low-fat custard.

4 Fruit and vegetables

This group includes fresh as well as frozen, tinned, dried and juices of fruits and vegetables. Fruit and vegetables give you lots of vitamins and chemicals called antioxidants which keep you healthy. These can even stop you getting some cancers. They also contain fibre to keep your digestive system healthy. Because fruit and veg are low in calories and high in fibre (which keep kids feeling full) eating plenty will help control your weight It is important to eat a wide variety of fruit and vegetables. This way you get the whole range of all the important nutrients these foods give. You should eat at least five portions of fruit and vegetables a day.

One portion of fruit and vegetables:

One apple, orange, pear or banana or similar sized fruit.
Two smaller fruits such as plums, satsumas, kiwi fruit.
A handful of very small fruits such as grapes, cherries or berries.
Half to one tablespoon of dried fruits such as raisins, prunes or apricots.
A slice of large fruit such as a piece of melon or a slice of pineapple.
Three heaped tablespoons of raw, cooked, frozen or canned vegetables.
A dessert bowl of salad.

5 Fats and sugars

This group contains butter, margarine, cooking oils, cream, salad dressings, chocolate, crisps, sugary soft drinks, sweets, jam, cakes, pudding, biscuits and pastries. These foods give us a lot of energy (calories) but not many nutrients.

Junk foods are often high in fat, sugar and salt. It’s important not to have too many foods from this group too often.

Body Parts

Let's Learn About Our Amazing Body!

What Is the Human Body?

Our body is like a machine. It has many parts that work together to help us move, eat, think, feel, and grow!

Parts of the Body

Here are some important outside parts of your body that you can see:

Head

Your head holds your brain, eyes, ears, nose, and mouth. It’s where your thinking happens!

Eyes

Your eyes help you see things like colors, shapes, and people.

Ears

Your ears help you hear sounds, music, and voices.

Nose

Your nose helps you smell flowers, food, and even stinky socks!

Mouth

Your mouth helps you talk, eat, and smile.

Arms and Hands

You use your arms and hands to play, write, draw, and hug!

Legs and Feet

Your legs and feet help you walk, run, jump, and dance.

Inside the Body – Organs

Now let’s learn about some inside parts of your body. These are called organs, and they do very important jobs!

Brain

Your brain helps you think, learn, remember, and feel. It’s like the boss of your body!

Heart

Your heart pumps blood all around your body. It beats all day and all night!

Lungs

Your lungs help you breathe. They take in oxygen when you breathe in and let out carbon dioxide when you breathe out.

Stomach

Your stomach helps digest the food you eat so your body can use it for energy.

Blood

Blood moves around your body and carries oxygen, food, and water to all your parts.

Bones

Bones give your body shape and help you stand up and move. Your bones make up your skeleton!

HINDI

आइए अपने अद्भुत शरीर के बारे में जानें!

मानव शरीर क्या है?

हमारा शरीर एक मशीन की तरह होता है। इसमें कई हिस्से होते हैं जो मिलकर काम करते हैं ताकि हम चल सकें, खा सकें, सोच सकें, महसूस कर सकें और बढ़ सकें!

शरीर के अंग

यहाँ आपके शरीर के कुछ बाहरी महत्वपूर्ण अंग हैं जिन्हें आप देख सकते हैं:

सिर

आपके सिर में दिमाग, आंखें, कान, नाक और मुंह होते हैं। यहीं पर आपकी सोच होती है!

आंखें

आपकी आंखें आपको रंग, आकार और लोगों को देखने में मदद करती हैं।

कान

आपके कान आपको आवाज़ें, संगीत और बातें सुनने में मदद करते हैं।

नाक

आपकी नाक फूलों, खाने और यहां तक कि बदबूदार मोज़ों की गंध सूंघने में मदद करती है!

मुंह

आपका मुंह आपको बोलने, खाने और मुस्कुराने में मदद करता है।

बाहें और हाथ

आप खेल खेलने, लिखने, चित्र बनाने और गले लगाने के लिए अपने हाथों और बाहों का इस्तेमाल करते हैं!

पैर और पांव

आपके पैर और पांव आपको चलने, दौड़ने, कूदने और नाचने में मदद करते हैं।

शरीर के अंदर – अंग

अब आइए शरीर के कुछ अंदरूनी हिस्सों के बारे में जानें। इन्हें अंग (ऑर्गन्स) कहा जाता है, और ये बहुत ज़रूरी काम करते हैं!

दिमाग

आपका दिमाग आपको सोचने, सीखने, याद करने और महसूस करने में मदद करता है। यह आपके शरीर का बॉस है!

दिल

आपका दिल आपके पूरे शरीर में खून को पंप करता है। यह दिन-रात धड़कता रहता है!

फेफड़े

आपके फेफड़े आपको सांस लेने में मदद करते हैं। वे ऑक्सीजन अंदर लेते हैं और कार्बन डाइऑक्साइड बाहर निकालते हैं।

पेट

आपका पेट आपके खाए हुए खाने को पचाने में मदद करता है ताकि आपका शरीर उसे ऊर्जा के रूप में इस्तेमाल कर सके।

खून

खून आपके शरीर में घूमता है और ऑक्सीजन, खाना और पानी को शरीर के सभी हिस्सों तक पहुँचाता है।

हड्डियाँ

हड्डियाँ आपके शरीर को आकार देती हैं और आपको खड़ा होने और चलने में मदद करती हैं। आपकी हड्डियाँ मिलकर आपका कंकाल बनाती हैं!

GUJARATI

ચાલો આપણા અદભુત શરીર વિશે જાણીએ!

માનવ શરીર શું છે?

આપનું શરીર એક મશીન જેવું છે. તેમાં ઘણા ભાગો હોય છે, જે એકસાથે કામ કરે છે જેથી આપણે ચાલી શકીએ, ખાઈ શકીએ, વિચાર કરી શકીએ, અનુભવી શકીએ અને ઉછરી શકીએ!

શરીરના અંગો

અહીં તમારા શરીરના કેટલાક મહત્વપૂર્ણ બાહ્ય અંગો છે, જેને તમે જોઈ શકો છો:

માથું

તમારા માથામાં દિમાગ, આંખો, કાન, નાક અને મોં હોય છે. અહીં તમારા વિચારો થાય છે!

આંખો

તમારી આંખો તમને રંગો, આકારો અને લોકો જોવામાં મદદ કરે છે.

કાન

તમારા કાન તમને અવાજ, સંગીત અને વાતો સાંભળવામાં મદદ કરે છે.

નાક

તમારી નાક તમને ફૂલો, ખોરાક અને ખરાબ ગંધ જેવી વસ્તુઓ સૂંઘવામાં મદદ કરે છે!

મોં

તમારું મોં તમને બોલવામાં, ખાવામાં અને સ્મિત કરવામાં મદદ કરે છે.

બાહું અને હાથ

તમે રમવા, લખવા, ચિત્ર દોરવા અને કોળા લગાવવા માટે હાથ અને બાહનો ઉપયોગ કરો છો!

પગ અને પાદા

તમારા પગ અને પાદા તમને ચાલવામાં, દોડવામાં, ઉછળવામાં અને નૃત્ય કરવા મદદ કરે છે.

શરીરના અંદરના ભાગો – અંગો

હવે ચાલો શરીરના કેટલાક અંદરના ભાગો વિશે જાણીએ. આને અંગો (ઑર્ગન્સ) કહેવામાં આવે છે, અને તેઓ ખૂબ જ મહત્વપૂર્ણ કામ કરે છે!

દિમાગ

તમારું દિમાગ તમને વિચારવામાં, શીખવામાં, યાદ રાખવામાં અને અનુભવવામાં મદદ કરે છે. આ તમારા શરીરનો બોસ છે!

હ્રદય

તમારું હ્રદય આખા શરીરમાં લોહી પંપ કરે છે. આ દિવસ-રાત ધબકતું રહે છે!

ફેફસાં

તમારા ફેફસાં તમને શ્વાસ લેવામાં મદદ કરે છે. તે શ્વાસ લેવામાં ઓક્સિજન લે છે અને બહાર કાર્બન ડાયૉક્સાઈડ છોડે છે.

પેટ

તમારું પેટ ખાધેલું ખોરાક પચાવવામાં મદદ કરે છે જેથી તમારું શરીર તેને ઊર્જા તરીકે ઉપયોગ કરી શકે.

લોહી

લોહી આખા શરીરમાં ફરે છે અને ઓક્સિજન, ખોરાક અને પાણી શરીરના દરેક ભાગ સુધી પહોંચાડે છે.

હાડકાં

હાડકાં તમારા શરીરને આકાર આપે છે અને ઊભા રહેવા અને ચાલવામાં મદદ કરે છે. હાડકાં મળીને તમારું કંકાળ બનાવે છે!

જો તમને આ બુકલેટ, પ્રેઝન્ટેશન અથવા પોસ્ટર માટે ડિઝાઇનમાં જોઈએ હોય તો હું તેમાં પણ મદદ કરી શકું!