A healthy diet means diversifying the food intake so that your child gets the nutrients (such as protein, carbohydrates, fats, vitamins, and minerals) that he needs for normal growth.
The best way to make sure that children get the nutrients they need is through a variety of foods that are nutritious and low in fat and sugar. The main and light meals should follow the required curriculum with proportional quantities according to the age of the children.
It is assumed that food is served at intervals not exceeding 3 hours in the vital part of the children’s day and that the main and light meals are organized to be delicious and give the appropriate quantities from the rations of the milk, yogurt, and cheese group; Meat group, chicken, fish, legumes, and eggs group, vegetable group; fruit set; Bread, starches, rice, and pasta group.
What is the right amount for your child?
Food choices should be based on balance, variety, and moderation. for example:
breakfast:
Milk cup for 1-3 years old
1/2 cup of breakfast cereals
Boiled egg
Snack 1:
1/2 cup of natural fruit juice
food:
1/2 cup cooked vegetables
1/4 cup of meat, chicken, or fish
1/2 cup of potatoes, pasta, rice, bulgur, corn… (starchy foods)
Snack 2:
1/2 cup fruit salad
dinner:
Milk cup for 1-3 years old
Small Labneh Sandwich
1/2 cup of tomato and lettuce
The total portions in the above list are within the recommended guidelines for children between 1-3 years:
Milk and dairy products: 3 servings (recommended 2-3 servings(
Grains and starches: 6 servings (recommended 4-6 servings(
Meats and legumes: 2 servings (two servings recommended(
Vegetables: 3 servings (recommended 2-3 servings(
Fruit: 3 servings (recommended 2-3 servings(
Help your child get enough milk
Aim for 3 substitutes of milk, cheese, or yogurt daily
It is an important source of calcium for healthy and strong bones
* Make 1/2 the number of grains he eats from whole grains (example: bulgur, whole wheat bread)
* We serve vegetables
Dark green vegetables (example: parsley, broccoli, spinach) = 1 cup per week: they are an important source of vitamins A and C and iron
Orange vegetables (example: carrots) = 1/2 cup per week: they are an important source of beta-carotene (vitamin A.
Legumes and peas = 1/2 cup per week: they are an important source of fiber
Aim for 3 teaspoons of vegetable oil each day
* Sweets from time to time only
Limit it to your child to protect him from tooth decay and a lot of calories poor in nutrients. Serve only when needed to avoid their sweet taste.
It is important for you to know: The benefits of walking to lose weight simply.
