In detail

What the child should eat every day, depending on the age

What the child should eat every day, depending on the age

The choices you make when it comes to your junior nutrition, have a major impact on its development. The child's diet should be balanced and rich in nutrient-rich foods, but it is important to know that a child's nutritional needs differ depending on several factors: age, weight, physical activity, etc.

Here's what and how much the child should eat in each essential food category, depending on age, but also menu examples for young children, preschoolers and schoolchildren!

Fruits and vegetables

Fruits and vegetables are the most handy and important foods for the health and growth of the child. It should be found daily in the menu, whether they are fresh or cooked, in order for his body to receive the dose of energy and vitality it needs to function properly.

What is a serving of fruit and vegetables?

1 cup of boiled or baked corn;

30 grapes;

1 cup broccoli;

8 large strawberries;

1 cup watermelon cut into cubes;

12 carrots "baby";

1 cup of fresh fruits and vegetables.

Number of daily portions, depending on age

Young children: 2

Preschoolers: 2-3

Schoolchildren: 2-4

Healthy fats

Although many parents are refusing to add fatty foods to their child's menu, it is important for them to know that there are two types of fats: healthy and unhealthy. Parents should focus on foods high in healthy fats, which take care of the little heart and the health of the whole body.

What does a healthy fat portion mean?

1 tablespoon peanut butter;

15 g sun-peeled seeds;

1 tablespoon of olive oil or peanuts;

15 g of walnut kernel;

4 large olives;

1/2 medium avocado.

Number of daily portions, depending on age

Young children: 1 (made up only of oils, because up to the age of 3-4 years, olives and nuts increase the risk of drowning through food in children)

Preschoolers: 1 (from oils) and 1-4 nuts per week

Schoolchildren: 1-2 (from oils), 2-4 (from nuts or seeds per week)

Whole grains

The whole grains should be part of the child's menu daily, as they are rich in vitamins, minerals and especially fiber, essential for energizing the body and proper functioning of digestion.

What does a whole grain cereal mean?

60 g whole pasta;

3 cups of popcorn;

1/2 cup brown rice;

1 minibus from whole grains;

1 cup of whole grains (various kinds);

1 slice of whole bread.

Number of daily portions, depending on age

Young children - 3

Preschoolers - 3-5

Schoolchildren - 5

Lactates and other sources of calcium

Dairy is the most important food category in the growth and development of a healthy and healthy baby. From birth, when breastfeeding, and until maturity, dairy and calcium-rich foods should have a place of honor in the child's menu.

These products play an essential role in strengthening bones and teeth, but they are also rich in other vitamins and minerals that play an important role in maintaining optimal health.

What is a serving of dairy and calcium foods?

1/3 cup of grated cheese;

1 cup of plain yogurt;

1 piece of cheese (any assortment);

1 cup of cow's or goat's milk;

1 cup of soy milk fortified with calcium and vitamin D;

3/4 cup of orange juice fortified with calcium and vitamin D;

40 g of mozzarella or cheddar cheese partially skimmed.

Number of daily portions, depending on age

Young children: 2

Preschoolers: 2 - 2 1/2

Schoolchildren: 2 1/2

Pure protein

Proteins are another category of nutrients essential for the health of the child. They are responsible for the daily doses of energy, but also for the development and the bony construction of the small one, with a view to a harmonious growth.

In addition, foods rich in low or pure protein contain other nutrients - iron, zinc, vitamin B complex - important for health.

What is a serving of pure protein?

1 or;

1/2 cup tofu;

6 shrimps;

2 tablespoons humus;

1 small piece of turkey chicken, grilled;

1/2 cup of bean soup etc.

Number of daily portions, depending on age

Young children: 2

Preschoolers: 2-5

Schoolchildren: 3-5

Examples of daily menus for children, depending on age

All of these healthy foods and nutritional categories should be balanced in the child's daily menu. Nutrition needs increase directly in proportion to his age. Parents should take into account the daily recommended doses of nutrients, but also the healthy foods or products from which the child can get them.

In general, every child's menu consists of 3 main tables, something more satiated and rich in quantity, and 2 snacks, which quickly quench their hunger and recharge their body's batteries with energy, for a new play session.

Menu for young children

Breakfast:

1/2 or proud;

1 slice of whole fried bread;

3/4 cup of milk;

1/2 cup of strawberries, blueberries or other berries.

Snack:

1 small piece of cheese

Lunch:

60 g pasta with 1/2 cup of broccoli and 2 tablespoons of olive oil;

1/2 cup milk.

Snack:

1 fruit

Dinner:

1/2 fish fillet on the grill and sprinkle with a little olive oil;

1/2 cup brown rice;

1/2 cup baked pumpkin.

Menu for preschoolers

Breakfast:

1 minibar of whole grain cereal greased with 1 tablespoon of peanut butter;

5 slices of strawberries;

3/4 cup milk.

Snack:

10 rounds of boiled carrots and 1/2 cup of broccoli

Lunch:

sandwich with turkey and cheese;

1 sliced ​​apple.

Snack:

5 crackers made;

2 tablespoons humus.

Dinner:

60 g of turkey meat, grilled on the grill;

1 1/2 baked potatoes;

1 whole grain cereal;

6-7 grape seeds;

1 glass of milk.

Menu for schoolchildren

Breakfast:

1 cup of cereals for breakfast with 1 cup of milk;

1 cup watermelon cut into cubes.

Snack:

a small handful of oilseeds combined

Lunch:

2 polishes of chicken soup with croutons;

1/2 cup of berries;

a handful of raisins (not full);

1 cup milk.

Snack:

3 cups of popcorn with salt and a little grated cheese on top.

Dinner:

1 turkey burger filled with lots of fresh vegetables;

1 cup green beans, sprinkled with a little olive oil;

1 orange or 2 tangerines;

1 cup milk.

What daily menu does your child have? What foods are never missing from it and why? Tell us your opinions in the comments section below!

Tags Kids nutrition Kids nutrition needs Kids diet