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To secure a healthy and balanced diet, it is very important to let your child consume a variety of foods that keeps his meals flavorful and interesting. The meal should include macronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals).
The ideal plate for a child should be filled half with colorful vegetables and fruits and the other half between whole grains and healthy protein.
Your child’s plate should be divided into four sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup. 1
Few tips while preparing the meal:
- Choose whole fruits rather than fruit juice (limit fruit juice to one small glass per day because of the high sugar intake).
- A variety of vegetables of all colors is recommended.
- Whole grains—whole wheat, brown rice, quinoa, and foods made with them, such as whole-grain pasta and 100% whole-wheat bread—have a gentler effect on blood sugar and insulin than white rice, bread, pizza crust, pasta, and other refined grains.
- Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry.
- Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).
- Milk and other dairy products are a convenient source of calcium and vitamin D.
- Use healthy oils from plants like extra virgin olive, canola, corn, sunflower, and peanut oil in cooking, on salads and vegetables, and at the table.
- Limit butter use.
- Water is always a perfect choice to drink2.
Dr. Riad Moubarak
Pediatrician
