Just like our own diets, when it comes to feeding your child, balance is of uttermost importance! Balance in terms of nutrition means including a source of each macronutrient at every meal and snack. Having a healthy balance is the best way to make sure your child’s nutritional needs are being met and they are eating a wide variety of foods daily. To break this down, I am talking about:
Carbohydrates:
- Carbohydrates are important for energy production, growth and offer a concentrated supply of B vitamins and other minerals.
- Carbohydrates are broken down into glucose, the preferred and primary source of energy for the brain. The brain requires a supply of 100mg/min of glucose in adulthood and approximately twice as much in childhood!
How much does my child need?
- 0-12 months 60-95g/day
- There is no set recommended carbohydrate intake for over 12 months. However, usually 50-60% of overall energy intake should be from wholegrain complex carbohydrates.
Portions (approx)
- 1 cup of cooked rice has 60g carbs
- 1 banana has 20g carbohydrates
- 1 cup of cooked quinoa has 40g carbs
- ½ cup raw rolled oats has 35g carbs
Protein (amino acids)
- Protein is critical for growth, development and repair of muscles, organs, glands and cells; essential amino acids must be consumed in the diet.
How much does my child need?
Individual needs will vary but generally the set requirements are:
- 0-12 months 1.43g-1.60g/kg of body weight
- 1-3 years 1.08g/kg body weight
- 4-8 years 0.91g/kg body weight
- 9-13 years 0.94g/kg (males) and 0.87g/kg (females)
Portions (approx)
- 1 cup of milk has 10g protein
- 200g tub yoghurt has 12g protein
- 1 cup of lentils has 14g protein
- 1 egg has 6g protein
- 1 palm size piece of meat has 20-30g protein
Healthy Fats
- The human brain is nearly 60% fat and one of the most abundant types of fats in the brain is omega-3 DHA.
- The nervous system also relies on an adequate intake of fats.
How much does my child need?
- 0-12 months approx. 30g total fat per day
- 1-3 years 40mg total omega-3 polyunsaturated fats
- 4-8 years 55mg total omega-3 polyunsaturated fats
- 9-13 years 70mg total omega-3 polyunsaturated fats
Portions (approx)
- ½ cup avocado 25g fat
- 1 tbsp olive oil has 16g fat
- 1 egg has 4.5g fat
Omega- 3 Polyunsaturated fatty acids
- 100g tofu 0.5g PUFA’s
- 10g chia seeds 1.9g PUFA’s
- 1 x 105g can salmon 1,315mg omega-3
- 2 eggs 80mg omega-3
Putting it all together on the One Plate
To show you how to optimally balance your child’s plate here are some meal ideas using the information above, each meal contains a source of carbohydrate, protein and healthy fat:
Breakfast
- Whole oat and chia porridge with natural yoghurt and Rafferty’s Garden Apple, Pear and Cinnamon smooth for sweetness
- 1-2 scrambled eggs with ¼ avocado and 1 slice seeded toast cut into soldiers
Lunch
- Rafferty’s Garden Beef with Vegetables and Basmati Rice Baby mash – contains a healthy source of protein, fats and carbohydrates
- Salmon and vegetable frittata with mashed sweet potato
Dinner
- 1 serve of roast lamb with roasted vegetables (potato, eggplant, capsicum, pumpkin) and home-made pesto dressing
- Chicken, tofu and brown rice noodle stir-fry
Snacks
- Fruity rice pudding using Rafferty’s Garden Pear and Superberries Smooth
- Roast pumpkin hummus dip with steamed vegetable fingers and rice crackers
Here is my recipe all children will love for a super yummy avocado pesto rich in good fats and protein:
http://www.goodchefbadchef.com.au/recipe/avocado-pesto/
References
Australian Government Department of Health and Ageing (AGDHA) 2005, Nutrient Reference Values for Australia and New Zealand, Australian Government.
