How to Implement "Proportional" Meals
The essence of a balanced diet lies in being comprehensive and well-rounded. The goal of food variety is to obtain a full spectrum of nutrients from different foods; eating various nutritional food groups in proportion means following recommended intake levels to achieve balanced nutrition. In real life, it's common to see meals that don't follow these proportions:
Some children dislike vegetables, especially leafy greens. These children often experience constipation, upper respiratory tract infections, and even bronchitis or pneumonia. The reason is that leafy greens are rich in carotene, which the body converts into vitamin A, the protector of the body's mucous membranes.
Some children have a strong preference for meat-based dishes, to the point of refusing to eat without them. Pork contains a significant amount of fat. When the energy from this fat is not used, it is stored, leading to a substantial increase in body weight. At the same time, excessive meat intake can lead to an overconsumption of protein, making the body's internal environment mildly acidic, commonly known as an "acidic constitution." These children have poor resistance, get sick easily, and can also be psychologically defiant.
Children who don't drink milk may have insufficient calcium intake, and those who don't eat fruit may lack vitamin C.
Eating various nutritional food groups in proportion ensures a reasonable dietary structure and a balanced ratio of nutrients, which is one of the most important dietary principles for ensuring a child's healthy growth.
To implement proportional eating, two things must be done:
1. Each family must master the recommended daily amounts of various foods suitable for the child's age group.
2. For children with poor eating habits, corresponding corrective strategies must be employed.
For boys aged 3-7, the recommended daily energy intake is 1350-1800 kcal, while for girls, it is 1300-1700 kcal. The recommended daily intake for each food group for this age group is as follows:
1) Grain Group: 200-250 grams per person per day. The diet should be grain-based. Pay attention to a mix of refined and coarse grains, such as whole wheat bread, multi-grain bread, oatmeal, steamed sweet potatoes, boiled corn, and beans. However, note that the intake of coarse grains should not be too high; they should be consumed in moderation. The idea that eating more coarse grains is always healthier for children is not scientifically sound, as excessive dietary fiber in coarse grains can affect the absorption of calcium, iron, and zinc.
2) Vegetable Group: 150-250 grams per person per day. One-third to half of this should be green or dark green vegetables, including red and yellow vegetables. Note that the amount of vegetables should always be greater than the amount of meat. Increase the variety of vegetables and cook them properly to encourage children to eat more.
3) Fruit Group: 100-150 grams per person per day. Fruit consumption can start in the morning. Vegetables and fruits cannot be substituted for each other; they should be eaten together. Be cautious with out-of-season fresh fruit. It is not advisable to eat fruit before bedtime, but it can be consumed at other times.
4) Animal Food Group: Poultry, livestock, fish, and meat: 105-125 grams per person per day. Rotate between poultry, livestock, and river/seafood. Pork is high in fat, so consider increasing the intake of aquatic products and poultry while reducing pork. Animal organs are rich in iron and should be eaten 1-2 times a week. Eggs: 50 grams per person per day.
5) Milk and Dairy Products, Soy Milk, and Soy Products Group: Fresh milk, 200-400 grams per person per day, preferably once in the morning and once in the evening if possible. For children who dislike milk or experience gastrointestinal discomfort, try substituting with yogurt or other dairy products, or switch to soy milk. Soy products (such as dried tofu): 25-50 grams per person per day.
6) Oils and Sugar Group: Oils, 15-20 grams per person per day. Sugar, 10-15 grams per person per day. Salt, 2-3 grams per person per day. Dishes should be light, not salty.
The recommended intake amounts for the food groups above generally refer to the raw weight of the food. When implementing this, also pay attention to reasonable pairing between food groups: staple and non-staple dishes; meat and vegetable dishes; animal and plant protein, with a recommendation to eat more soy products; and vegetables and fruits. Focusing on pairing not only ensures nutritional balance but also makes it easier to achieve the principle of food variety.