The daily menu for children: To keep your child tall and healthy

You should balance what your child needs to eat and what he actually eats. The daily menu (optional) for kids that aFamilyToday Health offers below will give you a variety of choices.

There are no dishes for children that are really preeminent. But children need at least two meals a day with all five ingredients: starch; good fat; milk; protein; vegetables and fruits. Depending on the age that children will need different levels of food. The article will provide you with many alternatives  in the daily menu. You can view and choose a nutritious daily menu that suits your child .

Starch

 

 

 

At least half of the daily intake of young carbs should be unrefined, like whole wheat or barley, because they contain more vitamin E, magnesium and fiber than processed ones. Whole grains can reduce the risk of asthma , diabetes and later cardiovascular disease . If your family is having trouble changing foods, try whole-grain or whole-grain bread or pasta instead. Your child won't notice the difference and you can reintroduce pasta or white bread from time to time.

Number of servings needed per day:

T cheap toddler (2 years old): 3 parts

Preschoolers (3–4 years old): 3–5 servings

School age children (5–8 years): 5 servings

One serving can choose one of the following:

100g of cooked whole-grain noodles

24g popcorn (for children 4 years and older)

190g brown rice

1 15cm flat bread (from corn or whole wheat flour)

25g whole grains

1 slice of whole wheat bread

1 whole wheat bagel

1 serving of instant cereal.

Good fats

 

 

All types of fat help children grow and provide vitamin E. But unsaturated fats like olive oil and peanuts will protect the child's heart by keeping cholesterol levels low. Meanwhile, saturated fats like butter will raise cholesterol.

You can check out  the Good Fat and Bad Fat Classification for more information.

Number of servings needed per day

Toddlers (2 years old): 1 part oil (peanut butter and nuts can cause breathing difficulties in babies under 4 years old)

Preschoolers (3–4 years old): 1 serving of oil / day, 1-4 servings of nuts / week.

School-age children (5–8 years): 1–2 servings of oil / day, 2–4 servings of nuts / week.

One serving can choose one of the following:

1 tbsp (16g) peanut butter

1/2 medium avocado

15g sunflower seeds

15g nuts (equivalent to about 16 peanuts or 12 almonds)

2 Tbsp (30ml) salad dressing

1 tablespoon (15 ml) of olive, canola, peanut or flaxseed oil

4 large, sliced ​​olives.

Vegetables and fruits

 

 

Ideally, you should divide vegetables and fruit in a 1: 1 ratio of each serving. But if your child is fussy eater, aim for at least one meal a day with green leafy vegetables or orange vegetables per day. They have many special active ingredients that help prevent disease. You can rest assured that ketchup, fruit sauces and baked potatoes also count towards your child's vegetable meals. If you still have trouble, you can check out this children's menu of fruits and vegetables .

Number of servings needed per day

Toddlers (2 years old): 2 servings (sliced ​​whole fruit, including grapes)

Preschoolers (ages 3–4): 2–3 servings

School age children (5–8 years): 2–4 servings

One serving can choose one of the following:

1 cup (165g) corn

8 large strawberries

32 seedless grapes

175g broccoli

1 cup (160g) square chopped melon

1 cup (160g) of fresh fruit or vegetables

10 sticks of baked potatoes

12 small carrots.

Milk and calcium

 

 

If your baby grows slowly, the milk for anorexia baby is a way to help him absorb enough nutrients, your baby will very easily absorb 800mg of calcium needed each day for strong bones and teeth. healthy (or only 500mg if the child is 1-3 years old). But if your child doesn't like to drink milk, give them yogurt, skim cheese and 170ml of additional juice. Choose a brand that contains vitamin D to aid in calcium absorption for your child.

Number of servings needed per day

Toddlers (2 years old): 2 parts

Preschoolers  (3–4 years old): 2–2.5 servings

School age children (5–8 years): 2.5 parts

One serving can choose one of the following:

1/3 cup (35g) grated cheese

180ml additional orange juice

240ml of unsweetened yogurt

1 cheese stick

240ml of milk

240ml fortified soy milk

45g mozzarella cheese or skim cheddar cheese.

Protein

 

 

Protein-rich foods help build and repair damaged tissues in the body for children to develop. This food also contains many essential nutrients such as iron, zinc, vitamin B. Buy the leanest meats like chicken with skin removed, turkey or beef rump and back) for high protein and low fat. Children should eat fish and beans at least once a week because they have nutrients that meat does not have. Cook seafood like shrimp, cod, and wild salmon low in mercury.

Number of servings needed per day

Toddlers (2 years old): 2 parts

Preschoolers (ages 3–4): 2–5 servings

School-age children (5–8 years): 3–5 servings

One serving can choose one of the following:

1/4 cup (62g) tofu

1/4 cup (64g) green beans

6 shrimps

2 tablespoons mashed chickpeas

1/2 grilled chicken

1 egg

1 slice of cold meat

1/2 cup (120ml) of black bean soup

1/2 piece chicken or small beef burger.

Sample menu every day

 

 

Daily menu for toddlers

Breakfast

+ ½ boiled eggs

+ 1 piece of whole-wheat toast

+ ½ cup (70g) strawberries

180ml milk

Snack

+ 1 cheese bar (chopped to prevent children from choking)

+ Water

Lunch

+ 1/2 cup (60g) pasta, small noodles cooked with 2 teaspoons (10ml) of olive oil and 20g of broccoli

180ml milk

Snack

+ 1 small banana (thinly cut)

+ Water

Dinner

+ 1/2 piece cod fillet (sautéed with a little oil)

+ Half cup (70g) brown rice

+ 90g cooked squash

+ Water

Daily menu for preschoolers

Breakfast

+ A small whole wheat loaf with 1 tablespoon (15 ml) of peanut butter

+ 5 large sliced ​​strawberries

180ml milk

Snack

+ 6 baby carrots and 90g broccoli with 2 tablespoons (30ml) of low-fat mixed oil

+ Water

Lunch

+ Turkey and cheese sandwich with whole wheat bread

+ 1/2 sliced ​​apple

+ Water

Snack

+ 2 tablespoons mashed chickpeas

+ 5 whole-wheat crackers

+ Water

Dinner

+ 1/2 small grilled chicken (55g)

+ 10 pieces of fried sweet potato

+ 120g grapes

180ml milk

Daily menu for school age children

Breakfast

+ 40g instant whole grains

180ml milk

+ 1 piece of melon

Snack

+ 8 thin breads with 60ml tomato sauce and black beans

+ Water

Lunch

+ 360ml vegetable chicken soup and 5 strong crackers

1/4 cup (25g) raisins

+ 1/2 cup (70g) strawberries

180ml milk

Snack

+ 30g popcorn mixed with oil with 10g parmesan cheese

+ Water

Dinner

+ Chicken sandwich rolls

120g green beans with sliced ​​almonds and 2 teaspoons (10 ml) of olive oil

Orange

180ml milk

You can add 50–70 calories to daily menus such as a cookie, popsicle stick or a small piece of chocolate.