Eating a balanced diet is all to do with choosing the right foods and eating them in the right proportion.A balanced diet for adults and and children over five years old should contain forty five(45%) percent of carbohydrates twenty(20%) percent protein,and no more than thirty five(35%) percent fats.
Children need more fat in their diet than
adults,claim nutritionists,because of their high energy requirements and
because their bodies are busy growing.
Scientific research has also shown that oily fish such as tuna,sardines or salmon is vital for brain development and visual development and including these foods in their diet may help to improve the performance of children with learning difficulties such as dyslexia.
Here,is a guide for food types to include
in your child’s diet.
Carbohydrates
This group should make up the largest part
around 45 percent(%) of your child’s diet.Bread,rice and pasta are the body’s
main source of energy and also provide vitamins,minerals and fibre.
They are also a good source of iron
essential for forming red blood cells which carry oxygen around the body.A good
intake of iron is also necessary for energy,intellectual performance and
vitality.
The recommended daily intake for children
Children between one and ten years old
should eat about five servings of carbohydrates each day.One serving is one
slice of bread,a small portion of brown rice or pasta,or a small bowl of
cereal.
Fruit and vegetables
Fruit and vegetables are important as they
provide phytochemicals such as vitamins and minerals,which help protect against
cancer and heart disease.
Fruit and vegetables are also an important
source of fibre.Root vegetables in particular are important carbohydrates for
energy.
The recommended daily intake for children
At least five portions a day.This could
include a Satsuma,half an apple,four dried apricots,a tablespoon of peas and
one tomato.
Dairy
Dairy foods provide protein,vitamins and
minerals and are the best source of calcium,important for bone and teeth
health.It’s important to choose full fat milk and yoghurt because children need
‘good fat’ for energy when growing.
The recommended daily intake for children
Children should have three portions of milk
or dairy products each day.This could be a glass of milk,a pot of yoghurt,or
cheese.
Protein
Meat,poultry,fish,eggs and nuts provide a
good source of protein,which is important for the growth,maintenance and repair
of body tissue.Red meat provides the best and most easily absorbed source of
iron.
Not enough protein can lower resistance to
infection.Scientific research has shown that a lack of oily fish can lead to
dyslexia and learning difficulties.
