l Thesis l

Balanced Diet:

A balanced diet is equivalent amount of nutrients needed to maintain your body and function
properly. Balanced Diet is essential for our body to do multiple tasks and actions. A good balance
diet contains Carbohydrate, Protein , Fats and Oils, Vitamins and Minerals and many more. Another
Reason making Balanced Diet so important is preventing from overtaking one particular nutrient
(which we will discuss later) as consuming one nutrient overtime can cause damages and problems
to our body. Now moving on to Nutrients

Benefits of healthy eating for Adults:

A healthy diet boost immunity, reduces risk of developing Type 2 diabetes, cardiovascular diseases,
and some cancers, maintains healthy weight, and helps recover quickly from diseases and trauma.

Benefits of healthy diet for kids:

A healthy diet helps strengthen bones, supporst brain development, boost immunity, and regulates
growth functions

Importance of a balanced diet :

A balanced diet

>Meet nutritional demands of the body and prevent nutrition

>keep energy levels and maintain normal body functions

>Boost immune system

>Prevents lifestyle disease

>Strengthen bones, muscles, skin , teeth, and eyes

>Helps support healthy pregnancies

Composition of balanced diet:

>About 50-60^ of energy requirement should come from carbohydrates

>About 15-20% of energy should come from protein

>About 25-30% of energy should come from total fat

Diet planning principles:

>Adequacy

>Balance

>Kilocalorie (energy ) control

>Nutrient density and empty calorie foods

>moderation

>Variety

Adequacy:

>Adequacy means that the diet provides sufficient energy and enough of all the nutrients to meet
the needs of healthy people

>The diet should contain “Basic five food groups” in adequate amount

Balance:

>The art of balancing the diet involves consuming enough-but not too much-of each type of food.

>Balance in the diet helps to ensure adequacy.

calories (energy) control

>Designing an adequate diet without overeating requires careful planning

>Once again, balance plays a key role

>The amount of energy coming into ther body from foods should be in balance with the amount of
energy being used by the body to sustain its metabolic and physical activities.

>Upsetting this balance leads to gains or losses in the bodyweight

>The key to calorie control is to select the foods of high nutrient density

Nutrient density:

>To eat well without overeating, select foods that deliver the most nutrients for the least food
energy
>Nutrient density promotes adequacy and calories control

>Foods that are notably low in nutrient density-such as potato chips, candy, and calas-are
sometimes called empty-k calorie food

>The kcalories these foods provide are called “empty” because they deliver energy (from sugar, fat,
or both) with little, or no, protein, vitamins, or minerals.

> A person who makes nutrient-dense choices, such as fruit instead of cola, can meet daily nutrient
needs on a lower energy budget. Such choices support good health.

Moderation:

>Moderation contributes to adequacy, balance, and kcalories control.

> Foods rich in fat and sugar provide enjoyment and energy but relatively few nutrients. In addition,
they promote weight gain when eaten in excess.

>A person practicing moderation eats such foods only on occasion and regularly selects foods low in
solids fats and added sugars, a practice that automatically improves nutrient density

Variety:

> A diet may have all the virtues just described and still lack variety, if a person eats the same foods
day after day

> People should select foods from each of the food from each of the food groups daily and vary their
choices within each food group from day for several reasons.

Other factors:

>Meal pattern: varies with age, occupation and lifestyle of family members.

>Meals should give safety. (interval between meals should also be considered )

>Availability of foods (locally available foods)

Planning a balanced diet:

>For all nutrients minimum RDA (Recommended Dietary Allowance) must be met. For energy, total
energy can be RDA 50

>Whole grain cereals, parboiled grains give higher nutritive value

>flour should not be sieved for chapatti as it reduces bran content

> Minimize refined content like Maida

> To improve the cereals and pule protein quality, minimum ratio of cereal protein to pulses protein
should be 4:1
> Two to three serving of pulses should be taken every day

Nutrients:

Nutrients are properties present in the food which helps the body to function properly and to
maintain good health. There are many types of nutrients such as

>Carbohydrates

>Protein

>Fats and Oils

>Vitamins and Minerals.

Each nutrient serves a purpose which is essential for functioning your body.

Info of each nutrient

Carbohydrates:

Carbohydrates is nutrient which is present in Wheat, Rice, Flour etc. Carbohydrates provide you with
energy which is needed for your body to perform physical activities. Carbohydrates also provide cells
with energy.

Example: Plants consume Sun light from the Sun which is used to convert Carbon dioxide and Water
into Glucose. When the mitochondria takes in glucose, it transports energy for the cells.

The most common forms of carbohydrates are sugars, fibers, starches.

Disadvantage:

Although carbohydrates are essential for your body, there are also potential risk for consuming too
much..

Carbohydrates can increase risk of heart disease or diabetes, and can cause obesity also known as
gaining bad fat as well as poor metabolic health.
Proteins:

Proteins are nutrients which is essentials for making new cells and helping in growth or large
molecules that plays critical role in our body. Protein also produce hemoglobi which is critically
needed for RBC (Red Blood Cell) and to build muscles and organs, also make antibodies. Fish, Red
meat, beans are an excellent source of protein. Protein is useful for small kids who are growing or
pregnant women because it can help produce new cells for the fetus.

Disadvantage:

Excess amount of protein can cause many problem such as Nausea, |Headache, Stomach bloating ,
Dehydration etc. Protein can also cause kidney problems which is a huge risk.

Fats:1

Fats are nutrients essential for also producing energy and used as a heat source for even animals.

Example: Seals have fat stored which is used as a heat source preventing frostbite and keeping them
warm in cold climates.

Cheese, Butter, and Dairy products are a good source of Fat

Disadvantages:

Too much fat produces fat in our body which can stroke the heart causing heart attack, shortage of
breath, Irregular heart beats as well as Swollen legs and other parts.

Oil:2

Oils are substances used in various ways. This topic we are using Oil in foods or cooking. Oils are
widely used in cooking as they give more flavor to food. Oil also provides nutrients needed ffor the
cell health. Fry foods are a good source of oil.
Disadvantages:

Consuming oil frequently is bad as it causes heart attack, joint paint, unhealthy weight gain and
even cancer!

Vitamins:

Vitamins are an important part of our balanced diet as it proposes many benefits to your health.
Vitamins help fight infection and bacteria, wound healing, regulating hormones and improves
immunity level. There are each types of Vitamins and they are

1.A 4.E

2.C 5.K

3.D 6.B1(Thiamine)

K7.B2(Riboflavin) 11.B7(Biotin)

8.B3(niacin) 12.B9(Folate)

9.B5(Pantothenic Acid) 13B12(Cobalamin)

10.B6(Pyridoxine)

Each vitamin are found in different

A:Potato, carrots, Pumpkins, Spinach, Beef and eggs.

C: Citrus Fruits

D:Dairy Products

E:Leafy green vegetables, seeds and nuts

K:dark green Vegetables and in turnip or beet green.

B1:Pork chop, Ham, enriched grains and seeds

B2: Whole grains, enriched grains and dairy products

B3: Mushrooms, Fish and whole grains

B5: Chicken, Broccoli, legumes and whole grains

B6: Cereal and soy products.

B7: Many Fruits and Meat

B9: Leafy vegetables

B12:Fish, meat and Dairy products

There are also two classified vitamins they are:

>Fat-Soluble Vitamins

>Water-Soluble Vitamins

Fat-Soluble:

Fat-soluble vitamins are stored in the fat cells and as the name suggest, these vitamins require fat in
order to be absorbed. Vitamin A, D, E, K are fat-soluble vitamins.

Water-Soluble:

Water-soluble vitamins are not stored in our body as its excess gets excrete through the urine.
Therefore, these vitamins need to be replenished constantly. Vitamin B and C are water-soluble
vitamins.

Minerals:

Minerals are elements in food that our body needs to develop and function normally.Minerals are
important as it produces hemoglobin and builds strong bones and teeth, controlling body fluids
inside and outside the cells.Cereals, bread, meat, fish, milk, dairy and etc are good source of
minerals.There are many types of minerals and they are:

1.Calcium 11.Chromium( To be cut out)

2.Phosphurus 12.Copper

3.Sodium 13.Fluoride

4.Potassium 14.Molybdenum

5.Chloride 15.Maganese and

6.Magnesium 16.selenium

7.iron
8.zinc

9.iodine

10.chromium

Each mineral serves a purpose

Calcium: Makes your bones and teeth strong

Phosphorus: Keeps blood vessels and muscles working.

Sodium: Keeps sufficient amount fluids in your body

Potassium: Regulates your blood pressure, heart rhythm and the water content in cells.

Chloride: Regulates the amount of fluids and types of nutrients going in and out the cell

Magnesium: Regulates muscles and nerve function. Blood sugar levels and blood pressure. It also
helps your body to make muscles and DNA

Iron: Provides hemoglobin and is important for cell growth, development, and normal body
functions

Zinc: Helps immune systems to fight of bacteria and viruses. It is also used to make protein and DNA

Iodine: Helps make thyroid hormones(These hormones controls your body’s metabolism and other
functions.

Chromium: Enhances protein, carbohydrate and lipid metabolism(Lipid metabolism is the synthesis
and degradation of lipid in cells, involving the breakdown and storage of fats for energy). It also
improves insulin sensitivity (Insulin is a hormone that lowers the level of glucose)

Copper: Assist various enzymes(proteins that act as biological catalysts)that produce energy for the
body, break down and absorb iron and build red blood cells.

Fluoride: Preventing and reversing dental caries and building strong teeth.

Molybdenum: Processes protein and genetic material like DNA

Magnesium: It helps maintain the proper levels of other minerals such as calcium, potassium, and
zinc.

Selenium: helps to make DNA and protect against cell damage and infections

Fiber: Fiber is actually not a nutrient as it leaves the body as faeces. It is important as it keeps the
digestive system healthy and helps regulate the body’s use of sugar, helping to keep hunger and
blood sugar in check. Its important to take food high in fiber as its much better for your body and
health. Consuming low-fiber food can cause constipation, irritable bowel syndrome, heart disease
and cancer.

Taking in low amounts:

A nutrient that has consequences if consuming over the limit doesn’t mean you should prevent
yourself from eating it. Here is why

Consuming low amount of Carbohydrate: Taking low amount of Carbohydrate can cause many
problems because some organs can live with it, it may also cause you to have too little of some
vitamins and minerals. Low amount of carbohydrate can cause Hunger, constipation, brain fog and
dizziness.

Consuming low amount of protein:

Taking low amount of protein is seriously dangerous and can ruin your health, as protein helps you
make new cells. Low intake of protein can cause stunted growth which is bad and can weaken the
immune system. It can also promote change in your skin and hair changes, bones and muscle loss
which cuts down your strength.

Consuming low amount of Fat:

Taking low amount of fat is also bad for your health. It can cause hair loss, a weaker immune system,
and issues related to vitamin deficiencies.

Consuming low amount of Vitamins:

Taking low amount of Vitamins can cause shortage of breath, the body produces red blood cells that
are too large and don’t work properly, This reduces their ability to carry oxygen. Even chronic
diseases and cancer can be caused due to vitamin deficiencies.

Consuming low amount of minerals:

Taking low amount of minerals can cause variety of health problems such as weak bones, and can
decrease the power of the immune system which can be dangerous during pandemics because of
the vulnerability to viruses.

Foods to avoid a healthy diet:

Avoid these foods at all cost

>red meat

>refined grains

>Trans fat

>Added sugar

>pastry and

>Processed food
Water:

Water is a substance composed of the chemical elements hydrogen and oxygen. It is the substance
that keeps us hydrated the whole day. Water also helps your body to be at normal temperatures.
Water also acts like a medicine, it helps treat kidney stones, relieves constipation, flushes out toxins
and improves skin complexion etc. This is why its important to atleast drink 2 L of water everyday.
Our body is also made up of 60% of water and does not contain any calories.

Other good drinks for a healthy diet:

There are also many drinks with few calories and can be healthy but cannot be replaced with water.
Plain Coffees, teas, sparkling water, seltzers, and flavoured waters are low calorie choices that can
be also a part of a healthy.

Drinks with calories and important nutrients:

Low-fat or fat-free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice
contains nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within
recommended calorie limits.

Other beverages:

Sugary drinks, Regular drinks, fruit drinks, sports drinks, energy drinks, sweetened waters, and
sweetened coffee and tea beverages contain a few calories but no or little nutritional value which is
bad for your gut.

Sugary drinks:

Consumption of sweetened beverage has been linked to weight gain, obesity, and associated of
sweetened beverages is also linked with unhealthy behaviors such as not getting enough sleep and
exercise and eating fast food often. Many sugary drinks contain lots of sugar which can increase the
risk of diabetes.

Example: Soda and soft drinks.

Regular drinks:

Regular drink doesn’t mean water, it means alcohol. Drinks that contain alcohol can damage the liver
and can cause bleeding and pressure in your brain. Excessive alcohol has led to more than 140,000
deaths and 3.6 million years of potential life lost. Alcohol can also increase risk of many harmful
conditions. Due to its harmful properties , its banned in some countries.

Example: Wine and others

Fruit drinks:

An unexpected drink due to fruits having many nutritional properties making it good for our body.
The ones in super markets are not a good option because they contain sugar and chemical
properties which is bad for your body (if consumed frequently). The reason is because during
process of juicing, some of the healthy nutrients can be lost which is why people often recommend
fruits instead of their liquid counterparts. Even fiber is lost in fruit drinks which is bad for your
intestine.

Example: Apple juice, orange juice and watermelon juice

Sport drinks:

Sport drinks are drinks that hydrate you and give you electrolytes. Sport drinks are technically
useless for people who don’t do physical activities very often. The reason its on the list is because
some contain high levels of sodium which isn’t required for children and can increase blood
pressure. Some even contain high-fructose corn syrup which can decrease your life span. Other
reason is because it contains lots of sugar which is bad for you. There are healthier options such as
sugarcane juice, coconut water and even water.

Example: Gatorade, prime.

Energy drinks:

Energy drinks are not related to sports, it’s a drink that helps u stay awake. Energy drinks are bad for
you as they contain caffeine which is harmful for our body. Caffeine is a substance that is in coffee
which helps you stay awake. Energy drinks also contain lots of sugar which is bad. Energy drinks are
also carbonated which can ruin your teeth.

Example: Coke, pepsi, sprite, Fanta and others.

Sweetened Water:

Sweetened water are drinks that contain artificial chemicals. Sweetened water contains glycerol( a
alcohol produced by hydrolysis of triglycerides). These sweeteners can disrupt the gut microbes
which are important for our metabolism, weight and health. Some sweetened water also contain
flavors or also referred to as chemicals which is unwanted for our body and csan cause some effects
to our body.

Example: Flavored water

Sweetened coffee and tea:

Sweetened Coffee and tea is basically Tea and coffee but with added sugar. Its not mostly dangerous
but intake of more than 3 (with added sugar) can cause many health risks and as well as increase in
blood pressure. But if consumed without sugar can be healthy and a good part of your diet.
Consuming a lot of sweetened tea or coffee can also lead to premature death!!
Example: Boba(Bubble Tea), Cold coffee, and Starbucks.

All of these type of drink can cause serious damage to your body if consumed frequently and I
recommend to take these drinks once a while

Key facts about balanced diet:

>A healthy diet helps to protect against malnutrition in all its form, as well as noncommunicable
diseases, including diabetes, heart disease, stroke and cancer.

>Unhealthy diet and lack of physical activity are leading global risks to health.

>Limiting intake of free sugars to less than 10% of total energy intake is a part of healthy diet. A
further reduction to less than 5% of total energy intake is suggested for additional health benefits.

>Keeping salt intake less than 5g per day (equivalent to sodium intake less than 2g per day) helps
prevent hypertension, and reduces risk of heart disease and stroke in the adult population.

>Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight
gain, total fat should not exceed 30% of total energy intake. Intake of saturated fat should be less
than 10% of total energy intake., and intake of trans-fats less than 1% of total energy intake, with a
shift in fat consumption away from saturated fats and trans-fat to unsaturated fat and towards the
goal of eliminating industrially-produced trans fat.

Advice on taking a healthy diet:

Fruits and Vegetables:

Eating at least 400g, or five portions of fruit and vegetables per day reduces the risk of NCDs and
helps to ensure an adequate daily intake of dietary fiber.

Fruit and vegetable intake can be I proved by:

>always including vegetables in meals

>eating fresh fruit and raw vegetables as snacks

>eating fresh fruit and vegetables that are in season and

>eating variety of fruits and vegetables.

Fats:

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent
unhealthy weight gain in adult population. The risk of developing NCDs is lowered by:

>reducing saturated fats to less than 10% of total energy intake

>reducing trans-fat to less than 1% of total energy intake and

>replacing both saturated fats and trans-fat with unsaturated fats-in particular, with
polyunsaturated fats.

Fat intake, especially saturated fat and industrially produced trans-fat intake can be reduced by

>steaming or boiling instead of frying when cooking

>replacing butter, lard, and ghee with oils rich in polyunsaturated fats, such as soybean, canola, corn
and sunflower oil.

>eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat and

>Limiting the consumption of baked and fried food.

Sugar:

Consuming free sugars increases the risk of dental carries (tooth decay). Excess calories from foods
and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight
and obesity. Recent evidence also shows free sugars influence blood pressure and serum lipids, and
suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases. Sugar
intake can be reduced by:

>limiting the consumption of foods and drinks containing high amounts of sugar, such as sugary
snacks, candies, and sugar sweetened beverages (i.e. all types of beverages containing free sugar-
these include carbonated or non-carbonated soft drinks, fruit or vegetable juice and drinks, liquid
and powder concentrates, ready-to-drink tea, ready-to-drink coffee and flavored milk drinks and

>eating fresh fruit and raw vegetables as snacks instead of sugary snacks

Types of Diets

There are many types of diet that keep you healthy and provide the amount of nutrients needed for
your body in equal amount. :

>Vegan diet

>ketogenic diet

>paleo diet

>Intermittent fasting

>Mediterranean diet

>Raw food diet

>Atkins

>Dukan Diet

>Ultra low-fat diet

>Blood type diet

>HCG diet
>Soft diet

>Weight Watchers diet

>Day diet

>Low glycemic index diet

>Fad diets

>South beach diet

>Carnivore diet

>High protein and low protein diet

>Low sodium diet

>Macrobiotic diet

>Detox and

>Liquid diet

Micronutrient:

Micronutrients are vitamins and minerals needed by the body in very small amounts. They are vital
to healthy development, disease prevention, and wellbeing. With the exception of vitamin D,
micronutrients are not produced in the body and must be derived from the diet. (Micro means
small). There are 7 types of micronutrients and they are

>Iron

>cobalt

>chromium

>iodine

>copper

>zinc

>molybdenum

Macronutrient:

Macronutrients are protein, carbohydrate and fat needed by the body in large amounts. They are
vital for providing us with energy
GROWTH AND DEVELOPMENT

Growth:

Growth is the increased in size and mass of an organism that occurs when cells are increased in size
and numbers. It is an irreversible state that occurs in every living organism, even in plants. Growth
takes place all through lifetime. The rate of growth is faster until maturity but after attaining
maturity, growth slows down before it completely ceases.

Types of growth:

There are four types of growth and they are

>physical

>behavioral

>cognitive

>emotional

Here are the information of each growth:

Physical: Physical growth refers to the increase in height and weight and other body changes.

Behavioral :Behavioral growth refers to skill, memory development and complex behavior

Cognitive: Cognitive development means the growth of child’s ability to think and reason.

Emotional: Emotional growth is an ongoing process that an individual undergoes through life
experiences.

These are the four types

How it starts:

From the moment a single cell divides to form a zygote until the final breath leaves an aged body,
human being undergo a remarkable journey of growth and development. This transformative
process shapes us physically, mentally, emotionally, and socially, sculpting us into the individuals we
become. Understanding this journey is crucial for various fields, including psychology, education,
medicine, and public health.

Example: If a parent is tall, its offspring will also be tall

Human development entails growth from a one-celled zygote to an adult human being. Fertilization
occurs when the sperm cell successfully enters and fuses with an egg cell.
Life cycle:

Human being has a life cycle, this life cycle has six main stages

Fetus>baby>child>adolescent>adult and elderly

Although we describe the human life cycle in stages, people tend to change everyday.

Phase:

There are phases in human growth the phases are:

>Infancy(up to one year age)

>Toddler(one to five years of age)

>Childhood( three to eleven years old)

>Adolescence or teenage (from 12 to 18 years old)

>Adulthood

Here is the information about each phase.

Infancy:

After spending 9 months in its mother’s womb, a baby will be born. Once this baby is born, it enters
a new stage of growth, and, up the age of one, is called an infant. At this stage, the infant is still very
dependent on its mother, but it can now breathe independently, and cry when it feels hungry, cold,
hot or generally uncomfortable. An infant cannot speak.

Toddler:

The next stage of growth begins at the infant’s first birthday, when it officially becomes a toddler. At
this point it has entered childhood. The key stages of childhood are toddlers, from 1 to 3 years old,
preschoolers, from 3 to 5 years old, and primary school children, from 5 to 12 years old. Throughout
childhood, kids are constantly growing and learning skills such as walking, talking, and eating on their
own. They also begin to gain more independence at this stage, and start to communicate through
reading, writing, and speaking. Children also develop a greater awareness of their surroundings and
have the ability to make friends

Adolescence:

The stage of adolescence occurs from 12 to 18 years old. At this stage, kids become teenagers.
Puberty takes place at this point in human growth. It takes place at different times depending on the
person, but generally occurs from 13 to 19 years old. During puberty, growth takes place at rapid
rate, and the body goes through significant external and internal changes. For instance, the shape of
the body changes, hair begins to grow, and in case of males, the voice tends to deepen. Teenagers
also usually have more independence than before
Adulthood:

From the age of 20 to 65 years old, people are in the stage of adulthood. Within the stage, divisions
can be made: young adults are 20 to 36 years old, middle-aged adults are 36 to 55 years old, and
older adults are 55 to 65 years old. This is the most independent stage in human growth so far. It is
at this point that people usually begin to reproduce and have children of their own

Elderly:

At 65 years old, humans become classified as elderly. This stage last until death, and so in terms of
length. This is the very last stage of human growth.

Development:

Human development generally follow a predictable pattern as humans develop in a rather similar
way. Many generalizations can be made relating to each of the different stages of human
development, and each stage has recognizable emotional and physical patterns. Human
development can be viewed through four main components including physical, social, emotional and
intellectual. Each component of development is driven by a combination of nature and nurture. In
other words, human development is controlled by genes and genetics, or nature, and by
surroundings, or nurture, which an individual is subjected to go through all the stages of
development

Why is growth and development important:

Physical growth and development are critical for maintaining good health and well-being throughout
life. Growth and development also tends to help humans reach their true potential.

Factors that affect growth and development:

Biological:

Genetic: Our genes carry the blueprint for our physical and some aspects of our mental and
emotional development. Inherited conditions, genetic mutations, and chromosomal abnormalities
can impact growth and development.

Hormones:

Hormones play a crucial role in regulating growth and metabolism. Hormonal imbalances or
deficiencies can lead to development delays or abnormalities

Prenatal health:
The health of the mother during pregnancy, including her own nutrition, exposure to toxins, and
mental health, can significantly impact the baby’s growth and development.,

Physical health:

Chronic illnesses, infections, and malnutrition can hinder growth and development, both physically
and cognitively.

Environmental factors-

Nutrition:

A balanced and nutritious diet is essential for providing the building blocks for growth and
development. Malnutrition can lead to stunting, weakened immunity, and cognitive impairment

Socioeconomic:

Poverty, lack of access to healthcare and education, and unsafe living conditions can all negatively
impact on growth and development

Family and social environment:

Positive and supportive relationships with family and peers are crucial for emotional and social
development. Conversely, neglect, abuse, and exposure to violence can have detrimental effects.

Psychological factors-

Mental health:

Depression, anxiety, and other mental health conditions can hinder emotional development, social
interaction, and academic performance

Stress:

Chronic stress can disrupt hormone levels and negatively impact physical and mental health,
delaying development.

Trauma:

Early childhood experiences of trauma can have long-lasting effects on brain development,
emotional regulation, and behavior

Measurment of Growth:
The major anthropometric measurements for age up to 2 years are weight, length, weight for length,
and head circumference. The major measurements used for children above two years are weight,
height, body mass index (BMI), and head circumference for the 2-3 years age group.

Length or height:

For children less than two years or children with severe cerebral palsy, the length is the ideal way of
measuring stature. Length is measured by placing the child supine on an infant measuring board. For
children aged more than two years, standing height is measured in the stadiometer after removing
shoes. The supine length is usually 1 cm higher than standing height. Length and height can be
documented to the closest 0.1 cm. For children with severe cerebral palsy or spinal deformities,
upper arm length, tibial length, and knee height can be useful to assess stature.

Weight:

The kids below one year are weighed on a scale after removing the clothes, shoes, diaper, and
documented to the closest 0.01 kg. The kids outside the infancy phase should be measured without
shoes, with little or no outer clothing, and documented to the closest 0.1 kg

Stages of development:

Development is a continuous process from neonatal to adulthood. Though the growth ceases after
adolescence, adolescence is not the end for development. Each developmental stage has a new set
of challenges and opportunities.

Infancy:

Development progress in cephalo-caudal direction and also from the midline to the lateral direction.
A three to four-month variation can be there in achieving the developmental milestone. Social
development is a cortical function that develops earlier than motor skills. Lack of social smile by four
weeks is of concern. At birth, the infant is equipped with primitive reflexes. Certain primitive reflexes
help in the normal physiology of infants. Sucking and rooting reflex helps inefficient feeding. Most of
the primitive reflex disappears to facilitate the mature development process. For example, the grasp
reflex disappears by six months, and the child develops mature grasp development from 6-12
months.

Early and late childhood:

Between ages 1 and 3 years, locomotion and language are crucial. The best predictor of cognitive
function is language. Fine motor skills are related to self-help skills. The most common development
in early childhood is to establish self-identity. A child may have independent existence by three years
of age. The kids learn independent existence skills like feeding behavior, toilet training, and self
dressing during this stage of early and late childhood. Questioning skills develop during early
childhood development.

Adolescence:
Adolescence is hallmarked by puberty changes, which occur two years earlier in females than in
males. Puberty changes are assessed using the Tanner staging. Acceptance of a new body and
separation from home, and establishing oneself as an independent adult in society are the significant
challenges in puberty.

Young Adulthood:

At around 20 years old, humans enter the stage of young adulthood. This is the stage at which
people begin to solidify their social circle and form life-long bonds with others. These bonds can
range from romantic relationships to friendships. People who are able to easily form these bonds
will benefit from the emotional support that they will bring. Those who struggle with this, however,
are likely to suffer negative side effects as a result of their isolation.

Middle adulthood:

During middle adulthood, a second kind of identity crisis takes place. This time, the crisis tends to
revolve around a person’s contributions to society. At this stage, adults who have a clear idea of how
they are contributing to society, whether that is through their career, parenting, or other avenues,
have a better sense of purpose. They also experience ‘generativity’, which is the idea that they are
leaving behind a legacy. On the flip side, those who can’t clearly see how they are contributing to
society may struggle with feeling purposeless and like their progress is halted.

Late Adulthood:

As adults come to the end of their lives, they tend to reflect on the past. If this reflection brings
about feelings of fulfilment and success, they will experience a deep sense of peace about their
eventual passing. Alternatively, for those who reflect on their lives with regret and bitterness,
thoughts of their passing will bring about feelings of despair.

Cognitive development:

This development has 4 stages ( This is a theory)

>Sensorimotor: In the sensorimotor stage (birth to 2 years old), children learn object permanence,
which is the understanding that people and objects still exist even when they’re out of view.

>Preoperational : In the preoperational stage (2-7 years old), children develop symbolic thought,
which is when they begin to progress from concrete to abstract thinking. Children in this stage often
have imaginary friends.

>concrete operational: In the concrete operational stage (7-11 years old), children solidify their
abstract thinking and begin to understand cause and effect and logical implications of actions.

>Formal operational: In the formal operational stage (adolescence to adulthood), humans plan for
the future, think hypothetically, and assume adult responsibilities.
Moral development:

This is also a theory

>Preconventional: In the preconventional stage, people follow rules because they’re afraid of
punishment and make choices only with their best interests in mind.

>Conventional: In the conventional stage, people act to avoid society’s judgment and follow rules to
maintain the systems and structures that are already in place

>Postconventional — In the postconventional stage, a genuine concern for the welfare of others and
the greater good of society guides people.

List of things that help your grow:

There are many things you need to maintain and do. They are:

>Eating healthy

>Exercise regularly

>Getting adequate sleep

Eating healthy:

Eating healthy is very important for you during growth. Here are the reasons