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Knowledge about nutritional towers for preschoolers is crucial, and every parent should be aware of it. Nutrition directly influences the overall physical and intellectual development of children. The nutritional tower serves as the foundation to help parents choose age-appropriate foods. Consequently, schools and parents can create a balanced, scientific nutritional menu for the child.
1. What is a nutritional tower for preschoolers?
Nutritional towers are diagrams resembling towers that illustrate the types of foods we should consume daily. The main purpose is to help parents establish a balanced diet for young children with sufficient quantity and variety. From the nutritional tower for preschoolers, parents will know which foods to supplement regularly and which ones to limit for their child. Consequently, parents can balance the amount of food per meal for their children to avoid excess or deficiency of nutrients.
At different ages, the nutritional needs undergo changes. Parents should never apply the nutritional regimen of a different age group to preschoolers. If parents aim to establish a balanced diet for their little ones, consider the following nutritional pyramid for preschoolers.
Nutritional pyramid model for preschoolers
The essential nutrients for preschoolers include 5 groups: Starch, Protein, Fat, Mineral group, and Vitamins. The nutritional pyramid for preschoolers allocates these groups through corresponding types of food. They are divided into 7 layers based on the needs and supplements for children. Foods at the bottom of the pyramid are those that need more supplementation, and as you go higher, the supplementation decreases.
>> READ MORE: DAILY MENU FOR A MONTH WITH COMPLETE NUTRITION INCLUDING ILLUSTRATIONS
2. Components in the nutritional pyramid for preschoolers
Let's explore each layer of the nutritional pyramid for preschoolers below:
2.1. Water
In the first layer (bottom layer) of the nutritional pyramid, we can observe that children aged 3 - 5 need to consume 1.3 liters of water daily. Ensuring adequate water intake is crucial as every bodily function requires water. Especially in the summer, children tend to drink more water due to increased sweating. However, parents should note that the 1.3 liters include milk, fruit juice, water from fruits and vegetables,...
2.2. Cereals
In the second layer of the nutritional pyramid for preschoolers, we find various types of cereals. They provide starch for children to convert into energy to nourish the body and perform daily activities. In the stage from 3 - 5 years old, children need 5 - 6 servings of cereals per day.
Food supplying starch for toddlers
Converting 1 serving of cereals is equivalent to 84 grams of sweet potatoes, 94 grams of potatoes, 1 bread roll of 27 grams, or 1 bowl of brown rice of 55 grams. The preferred cereals for children are: white rice, brown rice, noodles, pho noodles, etc. They focus on supplementing starch for children, along with some additional nutrients that sweet pastries lack.
2.3. Green Vegetables and Fruits
Moving on to the third layer in the nutritional pyramid, we can observe various types of green vegetables and fruits. These foods are abundant sources of various vitamins and minerals for children. Not only that, but they also serve as an excellent source of fiber, helping the child maintain a healthy digestive system, preventing constipation, and reducing the risk of intestinal diseases.
Nutrition experts recommend that preschoolers should supplement 2 servings of fruits and 2 servings of vegetables in a day. 1 serving of fruit or vegetable is equivalent to 80 grams of fruits and vegetables. This means that a child should supplement 360 grams of fruits and vegetables per day.
2.4. Protein
To ensure a balanced development of both mental and physical abilities in children, protein is an essential contributor. Examining the fourth layer of the nutritional pyramid for preschoolers, we can observe that proteins are divided into two types: plant-based proteins and animal proteins.
Sources of plant-based proteins for children include: various types of seeds (soybeans, almonds, peanuts, ...). Animal proteins are found in meats such as: fish, eggs, red meat, poultry,...
Foods rich in protein that children should consume
According to experts, plant-based proteins are better for health than animal proteins. However, during the preschool stage, children need both types of proteins. Therefore, parents should supplement both types of proteins for children in a balanced manner with a specific ratio of ⅔ animal protein: ½ plant-based protein. The recommended daily protein intake for children is 3.5 units. Each protein unit corresponds to: 35 grams of fish, 42 grams of chicken, 47 grams of eggs, 31 grams of pork.
2.5. Milk and Dairy Products
During the development stage of children from 3 - 5 years old, there is significant growth in height. Therefore, in the nutritional pyramid for preschoolers, milk and dairy products are indispensable. Each day, children need to consume 4 units of milk, with 1 unit of milk equivalent to 100 grams of yogurt, 100ml of milk, or 15 grams of cheese. Suitable types for preschoolers include low-fat or skim milk to prevent the risk of overweight and obesity in children.
>> READ MORE: EVERYTHING PARENTS NEED TO KNOW ABOUT CALCIUM SUPPLEMENTS FOR 3-YEAR-OLDS
2.6. Fat
In the nutritional pyramid for preschoolers, there are various types of fats and oils. They provide energy to the body and help the child easily absorb certain vitamins such as vitamin A, D, K, E. However, they are not the priority food group. Each day, children should consume a maximum of 5 units of fat. Each unit of fat is equivalent to 5 grams of oil - fat, or 6 grams of butter.
2.7. Salt, Sugar
The last group in the nutritional pyramid for children aged 3 - 5 is salt and sugar. The reason these two types of foods are placed at the top of the pyramid is that the recommended intake for children is minimal. However, this does not mean they should be overlooked, as they are essential for the body. For example, salt provides iodine for children, and sugar makes the food more appealing. Children should not consume more than 15 grams of sugar and 3 grams of salt per day.
3. Menu Suggestions from the Nutritional Pyramid for Preschoolers
Based on the nutritional pyramid for preschoolers, parents can create a scientifically balanced menu for their child, ensuring all 5 essential nutrient groups. To ensure the child receives sufficient energy in a day, children need 3 main meals and several snacks each day. Among them, breakfast and dinner will provide 25% of the daily energy, lunch provides 40%, and snacks provide 10%. The distribution of nutrient groups in each meal should be as follows: 52 - 60% starch, 25 - 35% fat, 13 - 20% protein.
With the principles and nutritional pyramid for preschoolers, parents can establish a menu as follows:
Daily menu with all essential nutrients for children
- Breakfast: 1 small bowl of pho.
- Snack: 1 cup of milk 200ml.
- Lunch: 1 small bowl of rice, braised pork, kale soup, fruits.
- Afternoon snack: 1 cup of yogurt 100g.
- Dinner: 1 bowl of brown rice, stir-fried chicken with mushrooms, soup with water spinach and crab, fruits.
- Evening snack: 1 cup of milk 200ml.
By now, parents must have grasped the nutritional pyramid for preschoolers and its corresponding food groups. It is hoped that through this knowledge, parents will build a daily and weekly menu for their child that is rich, diverse, and complete in nutrients. In addition to caring for the child's nutrition, parents should encourage physical exercise, maintain oral and hand hygiene for the child to achieve the best health.
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