Planning Nutritional Meals For Your Child's Growth

Planning a balanced diet for a child is an important part of ensuring they get the right nutrition to fuel their growing brains, muscles and bodies. While children need a similar balance of carbohydrates, protein and fat to adults, the amount they need is what's most important. In this article, we'll be looking at how to plan a balanced diet for a child, including how to make sure they get all the nutrients they need, and how to make healthy food appealing to kids.

Carbohydrates

When it comes to choosing carbohydrate-rich foods, opt for whole grains such as brown rice, whole wheat bread, oats, and quinoa. These foods are a good source of complex carbohydrates, which provide sustained energy and essential nutrients like fibre, B vitamins, and minerals.

It's also important to pay attention to portion sizes. As a general rule, a child's portion size should be about the size of their cupped hand. This ensures they are getting enough carbohydrates without overeating.

To add variety to your child's carbohydrate intake, include different types of grains, such as barley, bulgur, and farro. You can also offer starchy vegetables like sweet potatoes, winter squash, and peas, which are excellent sources of carbohydrates and other nutrients.

By including a variety of carbohydrate-rich foods in your child's diet, you can ensure they are getting the energy they need to support their active lifestyle and healthy growth.

Protein

When planning a child's diet, it is important to consider the amount of protein they need. The recommended daily intake of protein for children is based on their age, weight, and activity level. In general, children need about 0.5 grams of protein per pound of body weight per day. However, this can vary depending on the child's individual needs and activity level.

It is also important to consider the quality of the protein sources in a child's diet. Complete proteins, or proteins that contain all the essential amino acids, are the most beneficial for children. Examples of complete proteins include meat, poultry, fish, eggs, and dairy. Incomplete proteins, or proteins that are lacking in one or more essential amino acids, can also be included in a child's diet, but they should not be the only source of protein. Examples of incomplete proteins include beans, nuts, and grains.

Fruit and vegetables

When planning meals, try to include fruit and vegetables at every meal. This could be as simple as adding a side salad or some sliced fruit to their breakfast. If your child is a picky eater, try serving fruit with their vegetables to take the pressure off eating veggies. You could also try offering them a rainbow of colours on their plate to make it more appealing and encourage them to eat a variety of fruits and vegetables.

It is also important to involve your child in the process of choosing and preparing fruit and vegetables. Take them shopping with you and let them help pick out fresh produce. This will help them feel involved and more likely to eat what is on their plate. You can also get them involved in the kitchen, washing, peeling and chopping fruit and vegetables.

Finally, make sure you are offering a variety of fruits and vegetables. This will ensure your child is getting a range of nutrients and it will also keep their meals interesting. You can do this by trying new recipes, shopping at a farmer's market or joining a vegetable box scheme.

Portion sizes

Toddlers need three meals and two to three snacks, as well as six to eight drinks, each day. As their tummies are small, it's important to give 'me-sized' portions. This generally means a portion about the size of their cupped hand. You can also offer two courses at lunch and dinner to get some variety in, but don't insist on a clean plate every time. Children are good at judging their own appetite, so some days they won't eat much and other days they'll eat more.

It's also a good idea to include fruit and vegetables at every meal. This is a great way to ensure a nutrient-rich meal, and if your child has a sweet tooth, fruit is a good stand-in for dessert. You can also complete the meal plan with (whole) grains and dairy. Including all the food groups will get you closer to a balanced nutrition plan and a healthy diet for your child.

Healthy snacks

When preparing a snack for your child, try to make their plate appealing. A variety of colours, shapes, and textures will make them more likely to eat what's in front of them. You can also get your child involved in the process by taking them shopping for groceries. They can help you choose fresh produce, and the more colourful veggies, fruits, and grains you buy, the better the balance of nutrients.

Frequently asked questions