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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.
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