Nutrition For Children From 1 To 3 Years Old
By Fred Herman
Nutritional Requirements For Children
In order to have enough energy and nutrition in the body to help children develop comprehensively, a large part of the child's energy is consumed by playing and exercising a lot. So the energy requirement at this age is 100-110Kcal / kg body weight, if the child weighs about 9-13 kg, the energy needed is 900-1300 kcal. Energy for children's meals includes powders such as flour, porridge, protein, fat, and milk... The ratio of energy-generating ingredients should be Protein: Fat: Powdered sugar = 15:20:65.
Protein is really necessary for children to develop their bodies, we should give priority to animal protein in children's meals because it has high economic value, enough amino acids, and is rich in trace elements such as iron. , zinc, and vitamins. : meat, milk. , eggs, fish, shrimp…. The amount of animal protein in the child's diet is recommended by nutritionists to reach 50-60%. In children's meals, you should combine animal protein with vegetable protein (beans, sesame, peanuts ...) to create a balance to help children absorb nutrients well and use protein better. If the child's protein requirement is 35-44g/day. A lack of protein in children's diets will make them malnourished, slow to grow, and less intelligent, but if you give them too much protein, it will be a burden on the liver and kidneys. In addition, the process of digestion by protein produces many toxins.
Menu For Children From 1-3 Years Old
In general, to provide adequate nutrients for the development of children, you need to diversify the menu in the child's daily diet.
However, the age of 1 to 3 is the premise to form eating habits for children. So, for your baby to have healthy eating habits, you need to know how to choose foods as well as how to prepare them. Specifically, in terms of food, the focus should be on:
1/ Milk and dairy products:
To help children develop a healthy body, and grow in height as well as keep their teeth healthy, now you need to add calcium-rich foods to your child's menu, especially milk, and milk. foods. dairy products such as cheese and yogurt…
You should also supplement your child with whole milk, and after 2 years, use skims milk. Note, you should only give your child 3 times a day, you should not abuse your child to eat too much, because milk easily makes children feel full and lazy to eat.
2/ Kinds of cereal:
Starch (rice, cereals) will of course be a source of high energy and nutrition for children's physical development. However, when you choose rice or cereal, you should also pay much attention to how your child's diet can provide adequate energy with a reasonable amount of food instead of eating too much.
3/ Vegetables and fruits:
In fact, many children have fallen into anorexia when they see green vegetables, they are afraid. Meanwhile, you need to know that vegetables play a very important role in the nutrition of children. So right from a young age, you should train them to form a habit of eating vegetables and fruits. To ensure that each main meal of the child needs enough green vegetables, the snack only needs ½ of the menu to be fruit. You should also diversify fruits and vegetables to create a different taste, helping children have an interest in eating. In particular, your vegetables and fruits need to be carefully selected, and carefully to ensure safety, to avoid residual toxic chemicals.
Points to note:
- Children's food, you need to pay attention to be processed from soft to hard, from little to a lot to let children get used to it. When children have molars, you need to create conditions for children to practice their teeth and chewing muscles. Do not put all children's food in the blender to grind, but should mince and grind from very small to medium. Cook from very soft to medium soft, and to firm to create a delicious flavor and help develop gums, chewing muscles, and digestive muscles.
- After weaning the child, you need to have a separate diet for the child, pay attention not to force the child to eat together too soon as it will affect the child's digestion, especially the amount of the food.
- It is often necessary to change the way food is prepared to give children a sense of appetite.
- Limiting children to eat sweets (sugar, confectionery). Sweet sugar makes children feel full, so they don't want to eat other foods, on the other hand, it remains in the mouth and turns into acids that are harmful to teeth. Children should only eat cakes and sweets after meals.
- Need for children to drink enough water: 100ml / kg/day, water will help children better digest and absorb nutrients, water also plays a role in transporting and eliminating wastes and toxins from the process. metabolism. out of the body.