It’s undeniable that the eating pattern developed in the first years of our children’s life influences their health throughout childhood, as it’s a period of physical development and rapid growth.
And as parents, we need to get informed on a variety of nutritional advice and introduce a balanced diet for children aged one to five.
I can’t stress enough the importance of developing good eating habits, as poor nutrition can be associated with an increased risk of heart disease, diabetes, hypertension, and obesity.
We can’t turn a blind eye to the fact that obesity among children is expected to increase by 125% until 2035, according to the World Obesity Federation.
When feeding children aged one to five, we need to provide them with plenty of calories and nutrients through carbohydrates, fruit and vegetables, protein, and dairy products.
Continue reading this article to understand the recommended number of servings from four main food groups to enhance your kids’ development.
Provide a balanced diet to your kids
I’ve recently given 4 reasons to cook with your kids and I’ve mentioned that the worst nightmare for a parent is having a picky eater.
All in all, it’s important to emphasize that children’s appetites may vary, and you should take it into consideration when cooking their meals and snacks.
Another particularity is that nutrient needs are proportional to the kids’ small bodies. Therefore, you must consider portion sizes that should be increased according to appetite. You must include at least one ingredient from the following groups in every meal they have.
Carbohydrates for energy
The main nutrients provided by carbohydrates are B vitamins, fibers, and calories. The recommended servings are a minimum of one portion with each meal. Some examples are: one slice of bread, approximately 65g of cooked pasta or 80g of cooked rice, one small potato, or 2 tablespoons of breakfast cereal.
Fruit and vegetables for a colorful plate
The key nutrients provided by fruit and vegetables are vitamins, fibers, and iron. You should offer five small portions of fruit and vegetables each day.
Some examples are one tablespoon of cooked or raw vegetables, half a pear, apple, banana, or orange.
I recommend adding fruits and vegetables to the meals, but they’re adorable snacks too. However, I advise you to cut large fruits and halve small ones to reduce the risk of choking.
Furthermore, don’t forget that overcooked fruit and vegetables are poor in nutritional value. On the other hand, frozen vegetables are high in vitamins if prepared using healthier cooking methods such as steaming.
Dairy for strong bones and muscles
Dairy and alternatives such as milk, cheese, and yogurt are important because they provide lots of nutrients that are important to build strong bones and muscles: calcium, protein, fat, vitamin A, and vitamin D.
The recommended serving is 350ml to 600mls of milk or 2 to 3 servings of alternatives (25g of hard cheese or 125g of yogurt).
Important to mention that one to two-years-old children should have whole cow’s milk, but kids aged two to five can have semi-skimmed milk. However, skimmed milk shouldn’t be given to kids under five years old.
Infants aged one to three, with restricted diets, may use a formula as a drink or as an ingredient in preparations.
I recommend the European baby formula stage 4 for kids ranging at these ages, because it is rich in calcium and contains twice as much iron.
Protein for a balanced diet
This food group doesn’t only provide the children with protein, but with other nutrients such as iron, B vitamins and Omega 3.
Two portions of protein should be consumed each day, at lunch and dinner. Some examples of portions are 60g of chicken, beef, fish, pork, or lamb, one egg or 30g of baked beans.
Processed meat should be offered only once a week, since it contains less nutrients (protein and iron) and it’s rich in sodium.
Healthy drinks are part of a balanced diet for children
Regarding the drinks, always prefer water or milk for your children. Natural fruit juice can be given at lunch or dinner, but they should be unsweetened and very diluted, following the proportion of one part juice to ten parts water.
Avoid sugar-free beverages, because they normally contain artificial sweeteners that are not recommended for infants and children.
Other tips and tricks for a balanced diet
Now that you’ve already learnt how to provide a balanced diet to your children that includes foods from the four main groups, I’d like to share other tips and tricks on how to encourage your kids to eat healthy food daily.
- Feed your kid every three hours.
- Prepare colorful plates – they’re more appealing.
- Combine different textures: crispy, crunchy, soft, and smooth foods.
- Encourage your children to try every food, but never force them, okay?
- A diet full of fibers is not adequate for children. Normally, fibers fill them up without providing necessary nutrients for their development.
- Low fat and diet products should be avoided because they are low in calories, and children need extra energy for a proper development.
- Avoid salt because it may encourage a preference for salty food, which is difficult to change.
By introducing a balanced diet in the early years, I’m pretty sure your children will develop good eating habits for life and thank you later.