2024-08-20 06:00:24
make sure Balanced and nutritious nutrition for 3-year-old children Essential for development and growth. He’s now ready to follow an adult diet, but what are the nutritional rules for his age? Here are some signs to promote its growth and optimize its energy.
Vitamins and minerals from 3 years old
Children need vitamins and minerals for growth and development. To ensure adequate intake, it is recommended to eat five servings of fruits and vegetables per day. These foods are true sources of nutrients and vitamins. Each serving equals 80 to 100 grams. It’s best to choose seasonal and organically grown produce.
In addition to vegetables, each meal should include starchy foods (whole or unrefined) and legumes, depending on your child’s appetite and physical activity. Whole or semi-whole starch foods, including grain products such as bread, rice, pasta, and unsweetened cereals, are a source of gradual release of energy. They will help limit cravings and fatigue between meals. Legumes, such as lentils, chickpeas, broad beans and broad beans, should be eaten at least twice a week as they are an excellent source of iron, protein and fiber.
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Protein intake for 3 years old
Protein is essential for growth and muscle development in children. The main sources are meat, fish and eggs. It is recommended to choose lean meats such as skinless chicken, lean veal, pork or beef tenderloin, and limit breading and ultra-processed products such as chicken nuggets. Cold meats are high in saturated fat and should not replace meat, but white ham can be eaten occasionally.
Fish should be eaten twice a week, alternating between lean and fatty fish (such as salmon, herring, mackerel and sardines) to get omega 3 and 6. Beans can also provide plant-based protein and replace meat.
Recommended serving size:
50 grams of meat = 50 grams of fish = 1 egg = 100 grams of beans = 100 grams of tofu
Dairy sources for 3-year-olds
Dairy products are essential for children’s growthprovides protein, calcium and vitamin D, essential for bone strength and muscle building. Children over 3 years old should take calcium 3 times a day, about 200 mg each time.
Sources of 200 mg of calcium:
A medium cup of milk. A natural yogurt. 20 g emmental cheese. 3 little Swiss. 50 g Camembert cheese.
It is highly recommended to avoid dairy desserts, cream desserts, fruit pies, pastries and ice cream, which are rich in sugar, high in fat and low in calcium. Additionally, soy formula contains very little calcium.
Moisturizing
Water is the only unlimited drink recommended for children. Sodas and sugary drinks should be avoided if possible because they are high in sugar and can lead to excess calorie intake. Fruit juices should also be consumed in moderation as they are too sweet. However, it is possible to use a juicer to make fresh juice or smoothies, but they should never replace raw fruit.
Also Read – Vitamin D Supplements for Children: What’s the Point?
Simple instructions for feeding a 3-year-old child
fall Ensure a balanced diet To avoid overdose, certain rules and daily intake must be followed. According to data from ANSES (National Agency for Food, Environmental and Occupational Health and Safety). Children aged 3 years should not consume more than 100 kcal/kg per day, which is approximately 1100 to 1200 calories per day, depending on their gender. The maximum quantities per day are as follows:
500 ml milk or dairy products; 50 g meat or 70 g fish or 1 egg (or 100 g beans = 100 g tofu); 120 g whole starch or semi-whole starch food; 150 g organic vegetables, cooked or raw or soup; 150g organic fruit; 30g cereal (bread, biscuits, etc.).
Three-year-olds can eat four meals a day, including a snack in the afternoon and sometimes 10 a.m., depending on their needs. A balanced snack might include fruit, natural yogurt, and a handful of nuts or unsweetened cereal.
By following these recommendations, you can ensure your child is getting optimal nutrition. vital to its development and growthby cultivating healthy eating habits from an early age.
Also Read – Diarrhea in children, racecadotril not necessary
Camille V.
source
– Foods that children eat every day. www.ameli.fr. Date viewed: July 31, 2024.
– How to teach your children to eat healthily. www.unicef.org. Date viewed: July 31, 2024.
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