At first glance, it seems that creating a complete menu for a child is not so easy. So many things need to be taken into account: the balance of nutrients, the vitamin content, and the portion size.
And taste preferences play an important role. But we will share with you a number of basic principles of healthy eating, so that the task of creating a varied children’s menu does not seem so overwhelming.
Varied diet
Variety in food is important not only to satisfy the needs of even the most picky children, but also to obtain the necessary nutrients. For example, a large amount of protein, which is the building material for the whole body, is contained in cottage cheese, eggs, chicken, and cheese. All dairy products are a source of complete protein, which contains all the essential amino acids, and calcium, which is necessary for growth and proper formation of the skeletal system. Even if your child does not eat cottage cheese very well, you can make a casserole or cheesecakes, and make pancakes with kefir.
Portion size and composition
To measure portions for preschool children, British nutritionists recommend using a child’s fist. Children need 2 fists of protein, 3 fists of dairy products, 5 fists of vegetables and fruits, 5 fists of complex carbohydrates per day.
But for a schoolchild, the fist method no longer works. In Russia, clear recommendations for grams have been adopted: 150-200 g (from 7 to 11 years old) or 200-250 g (from 12 years old) of porridge or another breakfast dish (for example, scrambled eggs or an omelet, a casserole); then for lunch or dinner: 60–100 or 100–150 g of salad, 200–250 or 250–300 g of soup, 90–120 g of meat, poultry or fish, and 150–200 or 180–230 g of side dish — naturally, not all of the above at once, but 2–3 items (soup and main course; meat, side dish and salad). And in addition — vegetable oils, such as olive oil. And of course, water; in moderation — tea, juices and fruit drinks.
It is also advisable to consume 3 servings of dairy and fermented milk products per day. The energy value of dairy products varies: 1 serving, i.e. 200–250 ml, of milk is approximately equivalent to a jar of yogurt or a pack of cottage cheese weighing 50–100 g.
Please note: if your child is involved in active sports, he or she will need proportionally more food depending on the level of activity.