Types of balance diet for your kids
1. Fruits and Vegetables 🥒 🥬 🍓 🥬🥦🍇🍉
- Variety : Aim for a mix of colors, like leafy greens, berries, oranges, and carrots.
- Servings: At least 5 servings per day.
- Benefits: Provides essential vitamins, minerals, and fiber.
2. Protein 🥚 🍳 🍗🥛
- Sources: Lean meats, poultry, fish, eggs, beans, peas, lentils, tofu, and nuts.
- Servings: 2-3 servings per day.
- Benefits: Supports muscle growth and immune function.
3. Dairy
- Sources: Milk, yogurt, cheese, or fortified non-dairy alternatives.
- Servings: 2-3 servings per day.
- Benefits: Provides calcium for strong bones and teeth.
4. Grains 🌾 🌽
- Types: Whole grains like brown rice, whole wheat bread, oats, and quinoa.
- Servings: 3-6 servings per day, depending on age and activity level.
- **Benefits**: Supplies energy and fiber, supporting digestive health.
5. Healthy Fats 🍖 🥓 🍗
- Sources: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.
- Servings: Moderate amounts throughout the week.
- Benefits: Supports brain development and overall health.
6. Water 💦 🌊
- Importance: Encourage regular water intake instead of sugary drinks.
- Servings: Varies by age, but aim for 6-8 cups per day.
7. Limit Sugary and Processed Foods 🍞🌭🍔🥪
- Examples: Candy, soda, fast food, and baked goods.
- Recommendation: Keep these as occasional treats, not daily staples.
8. Portion Control 🎛️ 😁
- Ensure portion sizes are appropriate for the child’s age and activity level.
9. Regular Meals and Snacks 🍫🍩🥩🍗
- Structure: Offer three main meals and 2-3 healthy snacks per day.
- Consistency: Maintain a routine to help regulate appetite and metabolism.
Give your kids the best diet for healthy living 👫
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