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Parents especially mothers are very much concerned about general health of their children. Mothers are always seeking ways to maintain not only good health but striving to level up on continuous basis.

  • Healthy diet plan is very much important to maintain good health. More nutritious food means more health. Nutrients are calories, protein, fat, vitamins, and minerals. For growing children, a healthy diet is vital so he can grow, develop, and stay at a good weight for his age.
  • Sometimes, children may not want to eat or want to eat too many junk or wrong foods. Avoid using food to punish or reward your child. Create a relaxed and happy environment for meals. For growing age children, their bodies need nutrients on a regular basis, even if they do not feel hungry. Offer them meals or snacks 4 to 5 times a day. This will make sure that they have enough fuel to play and grow. Take your child for regular check-ups to make sure he is growing at the proper rate.
  • Nutrient Needs: The amount of calories and protein that your child needs depends on both his age and weight in kilograms. Divide your child’s weight in pounds by 2.2 to figure out what he weighs in kilograms (kg).
Nutrients Age Amount
Calories Birth to Age 3 100 cal / kg.
Age 4 to 6 90 cal / kg .
Age 7 to 11 70 cal / kg.
Protein Birth to Age 3 1.2 gm / kg
Age 4 to 6 1.1 gm / kg
Age 7 to 11 1.00 gm / kg
  • Vitamins and minerals: Your child does not need to take extra vitamins or minerals if he eats a balanced diet. Ask your caregiver before giving your child any vitamin or mineral supplements.

 

  • Changing or Development Food Habits of Children
Age Habit – Change or Develop Recommendation
1 year Child should start to feed by himself. o    Change the food texture, feel, shape, and taste of the food will keep him from getting bored and refusing to eat.
2 – 3 Years Strong food likes and dislikes. Not a problem until stops gaining weight or growing. o    Give a variety of foods. Try to make eat several things from different food groups.
4-6 years Playing with toys or other children may distract them from meals. If child usually not eat certain foods, not a problem. o    Simply try each food or group of foods again in a few days or few weeks.
7- 11 years Child will usually eat according to his appetite. When hungry he will eat enough to maintain his weight and energy level. o    Appreciate his good eating habits but do not ignore bad eating behavior at meals.
o

 

  • Food Group Choices
Food Groups Items Amount / Qty
High vitamin C Citrus Fruits and Juices, Tomatoes, Potatoes and Green Peppers At least One serving per day.
High Vitamin A o    Spinach, winter squash, carrots, or sweet potatoes. At least One serving per day.
High in Fats o    Milk and Dairy Products Full Meal till age 2 years
  • Give your child 2% milk and low fat dairy foods after age 2 to limit saturated fat intake. Also, choose lean meats, fish, and poultry foods for your child. Avoid fried foods and high fat desserts except on special occasions.

 
DAILY SERVINGS FOR A CHILD’S DIET

  • Breads / Starches: Most children need 5 or more servings per day. One serving is about the amount listed below for each age group.
Age Group   Meals Amount / Qty
1-3 years Pasta, Potatoes or Rice ¼ cup
Slice Bread ½ to 1
o    Dry Cereal ½ ounce
o    Bagel or muffin ¾ cup
4-6 years Pasta, Potatoes or Rice ½ cup
Slice Bread 1
o    Dry Cereal ¾ ounce
o    Bagel or muffin ½  cup
7-11 years Pasta, Potatoes or Rice 1 cup
Slice Bread 2
o    Dry Cereal 1 ounce
o    Bagel or muffin ¾   cup

 

  • Fruits: Most children need 2 to 3 servings per day. One serving is about the amount listed below for each age group.
Age Group   Meals Amount / Qty
1-3 years Pureed Fruit ¼ cup
Juice ¼ cup
4-6 years o    Canned Fruit ¼ to ½ cup
o    Fresh Fruits ½ piece
o    Juice ½ cup
7-11 years o    Canned Fruit 1  cup
o    Fresh Fruits 1 piece
o    Juice ½ cup

 

  • Meat / Meat Substitutes: Most children need 3 or more servings per day. One serving is about the amount listed below for each age group.
Age Group   Meals Amount / Qty
1-3 years Egg 1
Butter – After age 2 1 table spoon
Meat – Fish / Poultry 1 ounce
§  Cooked dried beans or legumes ½ cup
o    Cheese ¾ ounce
4-6 years Egg 1
Butter  2 table spoon
Meat – Fish / Poultry 3 – 3 ounce
§  Cooked dried beans or legumes 1/2 cup
o    Cheese 1/2 ounce
7-11 years Egg 1
  Butter – After age 2 1 – 2 table spoon
  Meat – Fish / Poultry 1 – 2 ounce
§  Cooked dried beans or legumes 1/3 cup
o    Cheese 1/3 ounce

Dairy, Vegetables, Fats and Sweet Dishes

Age Group   Meals Amount / Qty
1-3 years Milk or Yoghurt (3 to 4 Serving / day) ½ to ¾ cup
Vegetables (2-3 cooked serving /day) ¼ cup
Fats – oils, margarines, butter, and salad dressings  (1- 3 serving / day) ½ to 1 tbs
4-6 years Milk or Yoghurt (3 to 4 Serving / day) ¾  cup
Vegetables (2-3 cooked serving /day) ¼  to 1/3 cup
Fats – oils, margarines, butter, and salad dressings  (1- 3 serving / day) 1 tbs
7-11 years Milk or Yoghurt (3 to 4 Serving / day) 1 cup
Vegetables (2-3 cooked serving /day) ½ cup
Fats – oils, margarines, butter, and salad dressings  (1- 3 serving / day) 1 tbs

Sweets and Desserts:  The number of servings shown below is the most your child should have per week. One serving is a medium portion, such as 1/8 of a pie, 1/2 cup ice cream, a 3-inch cookie, or 1/2 cup pudding.

  • 1 to 3 years: 1 to 2 servings per week at the most
  • 4 to 6 years: 3 to 4 servings per week at the most
  • 7 to 11 years: 4 to 5 servings per week at the most
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