The right way to make sure children are healthy, than assure to provide him or her variety of nutritious foods that are low in fat and sugar or either have sufficient sugar or good fats. Meals and snacks should follow recommended patterns with appropriate accommodations made for each age. Food should be given at intervals not more than 3 hours apart during the active part of your child’s day. Components of meals and snacks should be planned so that they are appetizing and provide adequate servings from the milk, yogurt, and cheese group; meat, poultry, fish, dry beans and egg group; vegetable group; fruit group; and the bread, cereal, rice and pasta group.
How Much and what Food is Good for Your Child?
The Food assortments should be based on balance, variety and moderation. For example:
- ½ cup cooked vegetables
- ¼ cup meat, chicken or fish
- ½ cup potato, pasta, rice … (starches)
- ½ cup fruit salad
- 1 cup of specialized milk for toddlers
- 1 small yogurt/butter sandwich
- ½ cup tomato, lettuce
Daily Toddler Needs:
Fruit & Veggies 4 servings per day
Protein 2 serving per day
Dairy 16-24 Ounces Per day
Grain: 4 serving per day
*Help your child get enough dairy
Aim for 3 servings of milk, yogurt or cheese a day as it is a good source of calcium for healthy and strong bones.
*Make Sure To Give Half His/her Grains Whole and Cereals
Make sure that at least 1/2 the quantity of the total grain requirement comes from whole grains (Ex. Bulghur, wholewheat bread)
*Vary the Veggies
Aim to provide him / her different healthy veggies as per season.
- Dark Green Vegetables (ex. parsley, broccoli, spinach..) = 1 cup weekly: A good source of vitamin A, C and iron
- Orange Vegetables (ex. carrots) = 1/2 cup weekly: A good source of beta carotene (vitamin A)
- Dry Beans & Peas = 1/2 cup weekly: A good source of fiber
*Aim for 3 teaspoons of vegetable oils a day
*Sweets only as treats
Limit sweets to protect your child from tooth decay and excess calories that are poor in nutrients. Offer it to him only as treats for avoiding his developing a sweet tooth.