Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.
Ages 2 to 4: Daily guidelines for girls
Calories -1,000-1,400, depending on growth and activity level
Protein - 2-4 ounces
Fruits - 1-1.5 cups
Vegetables - 1-1.5 cups
Grains - 3-5 ounces
Dairy - 2-2.5 cups
Ages 2 to 4: Daily guidelines for boys
Calories - 1,000-1,600, depending on growth and activity level
Protein - 2-5 ounces
Fruits - 1-1.5 cups
Vegetables - 1-2 cups
Grains - 3-5 ounces
Dairy - 2-2.5 cups
Consider nutrient-dense foods:
Protein - Choose seafood, lean meat, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits - Encourage your child to eat a variety of fresh, canned, frozen or dried fruits rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar.
Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
Vegetables - Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
Grains - Choose whole grains, such as whole-wheat bread, popcorn or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
Dairy - Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from,
️ Added sugar - Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others. Check nutrition labels. Choose cereals with minimal added sugars. Avoid drinks with added sugars such as soda and energy drinks.
️ Saturated and trans fats - Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
️ Sodium - Encourage snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and look for product low in sodium.
Water
️ Water is the best for our bodies, and also your child's growing body.
️ If your child finds that water is too plain, try adding a few lemon or cucumber slices to add flavour or variety.
️ If you give your child juice, make sure it is 100% fruit juice without any added sugar, and limit it to 1 cup (125ml) a day. Juice is high in sugar, so go for fresh fruit if possible.
Go Low-Fat or No Fat
Your child will need some good fats as part of his diet, but you can introduce fat-free and low-fat versions of favourite foods like yogurt, cheese, and milk.
Low-fat milk has the same amount of calcium and vitamin D as whole milk, but less solid fat and fewer calories.
Avoid foods that are high in saturated fat (e.g., butter and red meat) or trans-fat (e.g., fried food and chips). Instead, offer your child a variety of foods with good fats: polyunsaturated fatty acids and monounsaturated fats.
Food that contain good fats include oils with the Healthier Choice Symbol (e.g., canola or olive oil), avocado, fatty fish like salmon, egg, and peanut butter. But remember to offer these in moderation! Too much fat—even the good kind—can cause your child to gain too much weight.
Tips for Parents.
Offer a range of healthy foods.
Don't expect children to "clean their plates
Offer regular meal times and sit together.
Limit processed food and sugary drinks.
The best drinks are water and milk
Small portions for small children.
Turn off the TV—especially at mealtimes.
Teach table manners.
Navishka Mendis
Omal senanayake
References
https://www.healthychildren.org/english/ages-stages/preschool/nutrition-fitness/pages/feeding-and-nutrition-your-4-to-5-year-old.aspx
https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335
https://www.healthhub.sg/live-healthy/2033/nutrition-for-pre-schoolers-month37-48
Comments