What does a healthy nutrition plan for your kid consists of ?

An important responsibility for any parent is ensuring the proper balanced nutrition for the harmonious development of their child. Doctors and nutritionists recommend devising a nutrition plan which comprises the appropriate foods for the needs of your little one and properly distribute them throughout the day.

healthy fruits for kids

Such a nutrition plan should include three main meals containing a variety of foods. “According to international recommendations for optimal nutrition during childhood, carbohydrates should occupy the largest part of a child’s diet – approximately 54%, followed by protein – 32% and fat – 14%.

Important sources of carbohydrates are whole grains and derived products (bread, pasta, rice and plain biscuits are some examples).

Most proteins (2/3 of total protein intake) should be of animal origin (lean meat, eggs, milk or skimmed dairy products) and 1/3 from vegetable sources (beans, chickpeas, lentils, peas, nuts and seeds) and the recommended fat sources are those of vegetable origin (olive oil, flax seeds, grape seeds)”. (Source: Nicoleta T. – nutritionist)

Breakfast improves the mental performances of your child and his concentration in school activities. It should contain a healthy snack with  :  a serving of cereal, a serving of protein (e.g. 4-5 almonds) and a serving of dairy (a glass of milk) . 

When it comes to lunch this should contain various consistent foods. We can offer some vegetable soup to our child, a serving of fish and two slices of whole-wheat bread . As for dinner, a serving of cereal, one of protein and another of vegetables are the perfect balance. A quick snack for the kids can be next: 100g chicken meat with rice and salad.

The energy consumed by children during curricular and extracurricular activities is higher than normal so we can integrate healthy snacks between meals and in their daily food plan, so that the little one will manage to focus more easily on day to day activities.

Snacks between meals should provide 10 % each of the calories needed for a child per day.

Thus a snack should have foods that go up to a maximum of 200 calories . Studies have shown that high fat snacks can contribute in the long term to the installation of child obesity. (Source: Nicoleta T. romanian nutritionist )

This problem can be tackled by choosing balanced snacks that will ensure the diversified nutrition of your child.

A balanced snack may include a dairy product (a glass of milk or a yoghurt) and a fruit or a vegetable (for example, an orange, a banana, or a fruit high in vitamin C), which will quickly satisfy the appetite of your little one and is of a low calorie count . Other healthy snacks include: an apple (a rich source of vitamins) and 25 grams of nuts or dried fruit or a sandwich with lean meat and an orange.

During the daytime we can also include whole meal sandwiches, pretzels or whole grain tortillas, cereals high in fiber, carrots and other raw vegetables seasoned with a low-fat dressing, crackers or graham breadsticks, fresh fruit with yogurt or peanut butter.

It is important that the foods eaten throughout the day ensure the necessary vitamins and minerals that your child needs and are varied enough to please your little one.

Resources :  http://www.kidspot.com.au — Meal planning

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