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Balance Diet For Children: Sample Menu For One Day
Balance Diet For Children: Sample Menu For One Day
Balance Diet For Children: Sample Menu For One Day
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,fruitjuice
,unsweetened100%realfruitjuice.
SAMPLEMENUFORONEDAY
BreakFast
Egg1
Breadslice1/2
BalanceDietFor
Children
Milk1cup
MidDay
Banana1(med)
or
Bananamilkshake1cup+1tspsugar
Lunch
Chicken1oz.
Bread,Rice,Chapatti1/2,1/3Cup,1/2
Yoghurt1/2Cup
SnackTime
Frenchfries1smallpotato
or
fruitjelly1/2cup
or
Contributors
Fruit,FruitJuice1,1/2Cup
DietitianMunibaSajjad
Dinner
M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton
Dr.RezzanKhan
13Years
MixVegetable1/4cup
RiceOrChapattiCup,1/2
B.sc(Turky),MS,Phd(USA)
BedTime
Milk1cup+1tspsugar
INFANTSANDCHILDREN
Infantsandchildrendonotusuallygo
throughinaperfectlysmoothway.For
infantsthefirstyearoflifeisconsidereda
majortimeforrapidgrowth.Onaverage
infantwillendthefirstyearmorethentriple
hisbirthweight.Growthslowsdowninthe
secondyearwithanaverage23kgadded
eachyearuntiladolescence.
SERVINGSIZESOFFOODGROUPS
MilkandMilkProducts
Cup
Meat&Alternatives
1 oz or Cup
Cereals
Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.
Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes
Fruits
wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.
MILKPRODUCTS
1/4Cup
Servings
Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.
Cheese
Bread cereals
whole grains
Milk
Cheddar,mozzarella,cheese
Creamcheeseisconsideredafatserving,notapartofthe
"MilkProduct"Group.
Vegetables
Yoghurt
Fruits
Lentils legumes
nuts and seeds
HEALTHYFOODCHOICES
GRAINPRODUCTS
Vegetables
Breads
Wholewheat,multigrain,rye,whitebreads,rollsor
1/4Cup
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.
MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishand
Chicken,Pulses,
Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.
SAMPLEMENUFORONEDAY
Peanutbutter
VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.
BreakFast
Egg1
Bread4slices
BalanceDietFor
Children
Milk1cup
MidDay
VegBurger1
BananaMilkshake1Cup
Lunch
BakedFish1oz
MashedPotato1
G.Saladcup
Fruit1
SnackTime
AppleJuice1Cup
Dinner
Contributors
DietitianMunibaSajjad
M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton
Dr.RezzanKhan
B.sc(Turky),MS,Phd(USA)
ChickenCurryCup
B.Rice/Chappati1Cup/1
Yoghurt1Cup
BedTime
45Years
Milk1Cup
SHIFAINTERNATIONALHOSPITAL
Fruits
PRESCHOOLERAGE
Preschoolagedchildren(ages4to5)arestill
developingtheireatinghabitsandneed
encouragementtoeathealthymealsand
snacks.Thesechildrenareeagertolearn,
especiallyfromotherpeopleandwilloften
imitateeatingbehavioursofadults.They
needsupervisionatmealtimeastheyarestill
workingonchewingandswallowingskills.
SERVINGSIZESOFFOODGROUPS
Milk&MilkProducts
Cup
Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.
Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes
1/3 Cup
BreadandCereals
Slice or Cup
Dietplanfor4to5yearsold
Children
FoodItems
Servings
Bread,Cereals,wholegrains
3-5
Fruits
2-3
Vegetables
3-5
Milk
2-3
Meat
2-3
1 oz or 1/3 Cup
HEALTHYFOODCHOICES
GRAINPRODUCTS
Breads
1/3 Cup
wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.
MILKPRODUCTS
Meat&Alternatives
Vegetables
Cereals
Wholewheat,multigrain,rye,whitebreads,rollsor
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.
Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.
Cheese
Cheddar,mozzarella,cheese
Creamcheeseisconsideredafatserving,notapartofthe
"MilkProduct"Group.
Yoghurt
MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken
Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.
Peanutbutter
VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.
SAMPLEMENUFORONEDAY
BreakFast
Cornflakeswithmilkcup
Egg1
BalanceDietFor
Children
Bread2slices
Milk1cup
MidDay
Fruit1(med)
or
FruitJuice1cup
Lunch
Chickenwithvegetablecup
BoilRice/Chapatti1cup/1
GreenSaladcup
Yoghurtcup
SnackTime
Milkshake1cup
Contributors
DietitianMunibaSajjad
M.ScFood&Nutriton
DietitianSalmaJavedJarral
M.ScFood&Nutriton
Dr.RezzanKhan
B.sc(Turky),MS,Phd(USA)
or
ChickenSandwich1
612Years
Dinner
Dall(mix)cup
BoilRice/Chapatti1cup/1
FruitCustardcup
BedTime
Milk1cup
SHIFAINTERNATIONALHOSPITAL
Vegetables
SchoolGoingAge
Creatinggoodeatinghabitsfromthemomentof
birthisimportanttothelifelonghealthofa
child.Energyandnutrient'srequirementremains
highasyourchildcontinuestogrowand
develop.Ifyouhaveestablishedgoodeating
habitsathomethenthesecanbemoreeasily
maintained.Byprovidingahealthywell
balanced,varieddiet,includinglotsoffruitand
vegetablesyouwillensuregoodnutrition.
SERVINGSIZESOFFOODGROUPS
MilkandMilkProducts
Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.
Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes
1/2 Cup
wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.
BreadandCereals
MILKPRODUCTS
Milk
1 Slice1/2 Cup
Dietplanfor6to12yearsold
Children
FoodItems
Servings
Bread,Cereals,wholegrains
3-5
Fruits
2-3
Vegetables
3-5
Milk
2-3
Meat
2-3
1 Cup
Meat&Alternatives
Cup or 2 oz
Cereals
HEALTHYFOODCHOICES
GRAINPRODUCTS
Fruits
Breads
Wholewheat,multigrain,rye,whitebreads,rollsor
1/2 Cup
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.
Cheese
Cheddar,mozzarella,Creamcheeseisconsideredafat
serving,notapartofthe"MilkProduct"Group.
Yoghurt
MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken
Alternatives
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,
vegetarianchilli,lentils,peas,Tofuorburgers.
Peanutbutter
SAMPLEMENUFORONEDAY
Alternatives
BreakFast
Eggs(scrambled,poached,boiled,EggSalad),Egg
Sandwiches,EggsinFrenchtoast,Pancakes,Brownbeans,Cornflakes/porridge1cup
vegetarianchilli,lentils,peas,Tofuorburgers.
Fruit1(med)
Peanutbutter
BalanceDietFor
Children
Egg1
VEGETABLES&FRUIT
Anyandallkindsofvegetables
Fresh,frozen,orcanned.Vegetablejuice
Anyandallkindsoffruit
Fresh,Frozen,unsweetened,Canned,unsweetenedorin
fruitjuice,100%realfruitjuice.
Bread2slices
Tea1cup
MidDay
Fruit1(med)
or
Fruitjuice1cup
Lunch
ChickenwithvegetablesCup
Chapatti/BoilRice1/1Cup
GreensaladCup
YoghurtCup
PreparedBy
SnackTime
DietitianMunibaSajjad
Bakedpotato1cup
M.ScFood&Nutriton
Milk1cup
ReviewedBy
Dr.RezzanKhan
B.sc(Turky),MS,Phd(America)
Contribution&CompiledBy
Dinner
MixpulsesCup
Boilrice1cup
DietitianSalmaJavedJarral
CustardCup
M.ScFood&Nutriton
BedTime
Milk1cup
13Years&above
SHIFAINTERNATIONALHOSPITAL
Fruits
TEENAGE
HEALTHYFOODCHOICES
GRAINPRODUCTS
Parentsplayabigroleinshapingchildren'seating
habits.Whenparentseatavarietyoffoodsthatare
lowinfatandsugarandhighinfibre,childrenlearn
tolikethesefoodsaswell.Itmaytake10ormore
triesbeforeachildacceptsanewfood,sodonot
giveupifyourchilddoesnotlikeanewfoodright
away.Parentshaveaneffectonchildren'sphysical
activity&habitsaswell.Youcansetagood
examplebygoingforawalkorbikerideafterdinner
insteadofwatchingTV.Playingballorjumping
ropewithyourchildrenshowsthemthatbeingactive
isfun.
Cup
Breads
Wholewheat,multigrain,rye,whitebreads,rollsor
buns,Raisinorcheesebread,pitabread,flourtortillas,
muffins.
Vegetables
Cereals
Coldcerealswithoutsugarcoating,Hotcereals,plain,no
sugar.
1/2 Cup
Crackers
"Lowsalt"varieties,Plainbreadsticks,Ricecakes
BreadandCereals
SERVINGSIZESOFFOODGROUPS
wafers"Animal"crackers,ArrowrootcookiesPasta,
couscous,orrice.
1 Slice or Cup
Milkandmilkproducts
1 Cup
MILKPRODUCTS
Dietplanfor13&aboveage
Children
FoodItems
Meat&Alternatives
Milk
Fluidmilk,whole(homogenized)or2%Lowfatmilkfor
thoseover2yearsofageButtermilk.
Servings
Servings
(Boys)
(Girls)
Bread,Cereals,whole
grains
Cheddar,mozzarella,Creamcheeseisconsideredafat
serving,notapartofthe"MilkProduct"Group.
Fruits
23
Yoghurt
Vegetables
12
12
Milk
Meat
3
3
Cup or 2-3 oz
5
5
Cheese
MEAT&ALTERNATIVES
Meat,Fish,Poultry
Beef,organmeats,lamb,fish,tunafishandChicken