Healthy Diet Plan For A Growing Child

Introduction

Rapid Growth and development occurs during the preschool years, ages 2 through 5. A child grows about 2 to 3 inches and gains 4 to 5 pounds each year. Proper nutrition and opportunities to play and be physically active are critical to ensuring your child grows properly, learns to enjoy nutritious foods and adopts healthy behaviors for maximum development and lifelong health.

Good Nutrition ( High/Dense nutrients)

• Whole Grains• Milk• Fresh Water• Fresh Fruits and vegetables• Foods low in saturates fat

Poor Nutrition (Low Nutritional Value)

• Foods with high amounts of fat, sugar and/ or sodium ( Chips , fast food , packaged muffins , cookies , refined flour )

Why is Nutrition Important

• Energy of daily living• Maintenance of all body functions • Vital to growth and development

Developing Healthy Habits

• Make fun physical activity a habit • Offer a variety of healthy food and snacks• Increase intake of water• No junk food snacking • Encourage fruit and vegetable intake • Be a good role model

Growth in Infants

• Rapid body growth and brain development during the first year

Weight increases 200% Body length increases 55% Head circumference increases 40% Brain weight doubles

Pre School

• 1-2 years : on average , grows 12 cms , gains 3.5 kg• Rate of growth slows by 4 years 6-8 cms / year 2-4 kgs / year• Brain growth triples by 6 years

Infant Formula

3 Forms:• Ready to feed - most expensive, does not require water.• Concentrate - requires mixing with water in equal parts.• Powder - requires mixing with water

Composition of Standard Infant Formula

• Caloric density: standard formulas contain 20 calories/oz (0.67 calories/cc).

• Protein content: ratio of whey to casein varies-most are 60:40 similar to human milk.

• Fat: most provide ~50% of calories from fat from saturated and polyunsaturated fatty acids.

• Carbohydrate: lactose, beneficial effect on mineral absorption (Ca, Zn, Mg), and on colonic flora.

• Micronutrients: Higher vitamin and mineral content than human milk to cover 97% of the population.

Meal Plan for Children

Time Meal Menu7:30 Breakfast Medium bowl of semi-skimmed

milk with wholegrain cerealA glass of fresh orange juiceA banana

9:30 Morning Break A small box of raisinsA bottle of unsweetened fruit smoothie

12:30 Lunch Cheese, salad, jacket potatoAn appleA bottle of water

4:30 After School snack A grass of semi-skimmed milkA small packet of low-fat crisps

7:30 Dinner SaladWhole wheat pastaSpaghetti Bolognese (without oil, more vegetable, less meat)A glass of juice (with canned fruit and one scoop ice cream)

9:30 Evening snack A slice toast (wholemeal) with peanut butter

Amount of Fluids for Children

Age Water(serves)4-8 1-1.2L (approx. 5 glasses)

9-13 1.4-1.6L (approx. 5 to 6 glasses)

14 and More 1.6-2L (approx.5 to8 glasses)

*A glass is 250mL

Thank You