Children’s Nutrition Done Easy
CHILDREN’S NUTRITION DONE EASY
By Indra Balaratnam
Consultant Dietitian President of the Malaysian Dietitians’ Association
Private practice, KL
It’s never too early to get your child to eat healthily. Good nutrition is the basis of optimal growth and development in your child. Keep in mind that, as parents, you are the main influence in ensuring your child develops good eating habits. Your child looks to you for guidance, so embrace the responsibility of being a role model in nutrition. The reward is far reaching: your child will practise good eating habits that last a lifetime.
How much should my child eat?
The Malaysian Food Guide Pyramid recommends these servings for toddlers and school-going children up to 12 years old.
|
Food Group |
Servings per Day |
1 serving is: |
|
Cereals and Grains |
4 to 6 servings |
1 cup cooked rice, 2 slices bread, 2 small potatoes, 1 ½ cups cooked meehoon, 6 crackers |
|
Fruits |
2 servings |
1 apple, 8 small grapes, 1 dessert spoon raisins |
|
Vegetables |
2 to 3 servings |
½ cup cooked, 1 cup raw |
|
Meat/Poultry |
2 servings |
1 chicken drumstick, 2 eggs, 2 pieces beef, 1 medium piece fish |
|
Beans & Legumes |
½ to 1 serving |
1 cup dhal, 2 pieces tempeh, 1 ½ glass unsweetened soya bean milk |
|
Milk and Dairy Products |
1 to 3 servings |
1 slice cheese, 1 cup yogurt, 1 glass milk. |
|
Oils, sugar and salt |
These foods add flavour to cooking. Use sparingly as excessive use can make food too high in fat, sodium and added sugar can be too much for young children. |
Keep in mind that the recommended servings are just a guide. It is normal for your child to eat more from one group on some days and more from another on other days, or they may eat smaller portions than detailed above. The important thing is to look at your child’s food intake over the week to ensure that, on average, they consume servings from all five food groups.
Are all the food groups really necessary?
Yes! Reason being, no single food group can provide all the nutrients your child needs. Each group provides a unique combination of nutrients which are essential in the growth and development of the child.
|
Food Group |
Key Nutrients |
|
Cereals and Grains |
Carbohydrates, protein, fiber, vitamins, minerals |
|
Fruits and Vegetables |
Fiber, vitamins, minerals, antioxidants |
|
Meat/Poultry and Fish |
Protein, vitamins, minerals |
|
Legumes |
Protein, carbohydrates, fiber |
|
Milk and Dairy Products |
Protein, calcium, Vitamin D, vitamins and minerals |
In some cases, such as with vegetarianism and food allergies, careful substitution can be made to maintain good nutrition. But, if your child is able to eat from all the food groups, incorporating variety early on is key in setting him on the path to healthy eating even as an adult.
Making meals for my child is so time-consuming. I never know where to begin! What can I do?
Getting your child to eat healthily is a lot easier than you think. The more you know about nutrition, the more you’ll be able to put it into practice. Try this simple all in one recipe:
MEAT & MASH COTTAGE PIE
Serves: 6
Ingredients:
360 grams minced beef (you can substitute with minced chicken)
4 medium sized potatoes
1 small carrot, minced into small cubes
¾ cup beef or chicken stock
1 clove garlic – minced finely
1 medium onion – finely chopped
2 tablespoons flour
¼ cup milk
4 tablespoons butter
Salt and pepper to taste
Method:
1) Preheat the oven to 180 degrees Celsius.
2) Peel the potatoes and boil in a pot of water until soft. Drain the water and mash up the potatoes with ¼ cup milk. Set aside.
3) Melt the butter in a pan. Sauté the finely minced garlic and onion till fragrant.
4) Add the flour, constantly stirring with a spoon until blended with the melted butter.
5) Add in the beef and fry for about 3 minutes until browned.
6) Stir in the finely cubed carrots and stock.
7) Simmer on low heat for about 5 minutes until the mixture has a thickened consistency.
8) Season with salt and pepper.
9) Place the minced meat mixture into a casserole dish or non-stick baking pan. Next, layer the mashed potatoes evenly on the mixture.
10) Finally, bake for about 20 to 30 minutes or until the mashed potato is golden brown.
Nutrient Analysis (per serving)
Calories per serving: 306
Carbohydrates (g): 27.6
Protein (g): 22
Total fat (g): 11.9
Fiber (g): 4.1
This recipe is a good source of Vitamin A, Vitamin C, Selenium and Iron
