my son is 6 years old and 22. kg weight how to good nutrition and dite plan.

A. For a nutritious and balanced diet for a 6-year-old child, include a variety of foods from different food groups. Here's a sample daily diet: 1. **Breakfast:** - **Upma or Poha:** Semolina or flattened rice cooked with vegetables. - **Milk or Curd:** Include a serving of dairy for calcium. - **Fruit:** Fresh fruit or a small glass of fruit juice (preferably homemade). 2. **Mid-morning Snack:** - **Dry Fruits:** Almonds or walnuts. - **Fruit:** Banana or apple. 3. **Lunch:** - **Roti or Rice:** Whole grain options are preferable. - **Dal:** A source of protein. - **Vegetables:** Include a variety of colorful veggies. - **Curd or Raita:** For probiotics. 4. **Afternoon Snack:** - **Whole Grain Crackers or Sandwich:** With cheese or peanut butter. - **Carrot Sticks or Cucumber Slices:** A light and crunchy snack. 5. **Dinner:** - **Chapati or Rice:** Again, opt for whole grains. - **Vegetable Curry or Stir-Fry:** Use different vegetables for variety. - **Chicken or Paneer:** A source of protein. - **Salad:** Fresh and colorful. 6. **Bedtime Snack:** - **Milk:** A small glass of warm milk. - **A Small Portion of Homemade Dessert:** Avoid excessive sugar; consider something like kheer made with jaggery. Remember: - **Hydration:** Encourage water intake throughout the day. - **Limit Junk Food:** Minimize processed and sugary snacks. - **Portion Control:** Adjust portion sizes according to your child's activity level. - **Variety:** Include a variety of foods to ensure a broad range of nutrients. Always consider your child's preferences and any specific dietary needs they may have. Consult with a pediatrician or a nutritionist for personalized advice based on your child's health and growth.