Mary Aaron
Mothers have great concern about their young children's appetite, especially in their early years, which causes the mother to force the child to eat quantities that may be more than his needs, which may make him vulnerable to many diseases in the future such as cholesterol, pressure, depression, sleep disorders and many health problems.
Healthy quantities
Nutrition plays a major role in a child's life from the first day to ten years, and dieting at this age affects energy and mood, and may affect the child's depression and distract attention as well.
Among the most important advice that makes it easier for the mother and child to follow a healthy diet is to organize the dates of meals, which doctors advise to distribute over five meals: three main interspersed with two light meals, on fixed dates as possible.
It is also advised to prevent sugars and processed sweets that have a great ability to curb appetite because they make the child not accept vegetables and fruits of light taste in exchange for sugars and sweets with a strong taste, there is no comparison between apple sugar and chocolate sugar, so the complete prevention of sweets may make it easier for the child to palatable fruits And vegetables and learn about their taste and link to it.
Cleveland doctors advise that children under two years of age never eat sugar in the form of sweets or drinks, and they linked this to obesity later.
The "Healthy Kids" Foundation recommends that the child (1-3 years) eat five basic pillars of food: fruits, vegetables, wheat grains, grains and their derivatives, animal protein of all kinds and dairy products, provided that fruits, vegetables and dairy products are provided from two to three servings per day, while animal proteins are provided. Just twice. As for pills, it can be provided to a child up to 6 servings per day, provided that the total amount allowed for life does not exceed. The share for each age can be defined as follows:
| Sweets should be banned completely in the first two years of a child's life (Pixels) |
Class 1-3 years old
Fruits: The share of fruits is estimated at half a fruit or a quarter cup of fresh juice.
Vegetables: A quarter cup of cooked vegetables is a full serving.
Cereals: half a toast slice or a quarter cup of cooked rice or pasta, and half a cup of crackers or corn flakes, each of which is a full serving of cereals.
Animal protein: Half an egg is considered a full portion of protein at this age, or a quarter of a cup of legumes, and half an ounce (about 14 grams) of animal protein, such as fish, meat, or chicken.
Dairy products: half a cup of milk or yogurt, or 14 grams of cheese.
Class 4 - 6 years
Fruit: half a fruit, or half a cup of fresh juice.
Vegetables: A quarter cup of cooked vegetables, or half a cup of raw green salads.
Cereals: half a toast, half a cup of cooked rice or pasta, or half a cup of crackers or corn flakes.
Protein: An egg is a whole serving of protein, a third of a cup of legumes, or 28 grams of animal protein (fish, meat, or chicken).
Dairy products: half a cup of milk or yogurt, or 28 grams of cheese.
| Half a cup of cereal represents an ideal ration for a child during the first six years (Pixels) |
Class 7 - 10 years
Fruits: a fruit, or just a cup of fresh juice.
Vegetables: Half a cup of cooked vegetables, or a full cup of raw green salads.
Cereal: a full toast slice, or half a cup of cooked rice or pasta, or a cup of crackers or corn flakes.
Protein: The child can eat one to two eggs as a full serving of protein, or half a cup of legumes or 50 to 75 grams of animal protein (fish, meat or chicken).
Dairy products : a cup of milk or yogurt, or an ounce of cheese.
Child participation
The child likes to get new information, but with regards to the diet it may be somewhat difficult, but it can be shared by teaching him the importance of a healthy diet and linking it as the food of superheroes and princesses.
It can also be made aware of the quantities through play. For example, a young child needs the size of his fist from starches, grains, corn flakes or vegetables, and he can measure the amount he must eat with his fist in order to increase his enthusiasm.
The size of the palm of his hand open is the appropriate size for the piece of animal protein needed by his body. As for the fat of mayonnaise, butter and kinds of sauces, it can be calculated the size of the front of his thumb. In this way, the mother guarantees his participation and enthusiasm in putting the appropriate quantities in an integrated dish for his healthy diet.