What to eat for a 5-year-old child

What should a 5-year-old child eat to be good for health? Parents rack their brains every day to worry about their children's three meals a day. They have no idea what to feed their children. Eating the same food every day is not good for children. Children may also develop symptoms of anorexia. So today I will share with you some meals suitable for five-year-old babies to increase your baby's appetite. Let's learn together and see what delicious food there is.

My child is 5 years old. What should he eat for three meals a day?

The composition of three meals a day should conform to the dietary "pyramid" structure. The bottom layer of the pyramid is ordinary food, whole grains, rice, oatmeal, sweet potatoes, etc. Part of the child's heat energy comes from this. The second layer is vegetables and fruits, which account for half each and are the main sources of vitamins and fiber needed by children. The third layer is various types of meat, including fish, meat, eggs, milk, etc. Children’s protein comes from these foods.

For a five-year-old child, the daily requirement is 200-250 grams of cereals, 200-250 grams of vegetables, 50-100 grams of fruit, 100-120 grams of meat, 200-250 grams of milk or soy milk, and 25 grams of soy products. The energy distribution between each meal in a day is 25-30% for breakfast, 5% for breakfast, 35-40% for lunch, 10% for lunch, and 25-30% for dinner.

Breakfast: Choose foods that are high in calories and small in size, such as milk, eggs, meat floss, soy milk, jam, butter, sesame paste, bread, etc. These foods have higher calories and smaller size than steamed buns, porridge, and pickles.

Lunch: Lunch provides a larger proportion of calories, and provides more carbohydrates, protein and fat. The daily diet should be diversified, paying attention to color, aroma and taste to stimulate the child's appetite. The staple and non-staple foods, coarse and fine grains should be well mixed to make the nutritional content more comprehensive.

Dinner: Don’t eat too much for dinner, just eat about 70% to 80% full. You should eat more rice and flour foods rich in starch, less foods rich in protein and fat, and more low-calorie, high-fiber foods such as vegetables and fruits.

What should a five-year-old baby eat to grow taller?

Nutrition is the key to physical growth. The energy, protein and amino acids required for normal physical growth must be supplied by food, mainly meat, eggs, beans and legumes. Bone formation also requires adequate amounts of calcium, phosphorus and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency will cause insufficient bone mineralization. Vitamin A deficiency will cause bones to become shorter and thicker. Vitamin C deficiency will cause defects in the bone cell matrix and make it brittle, all of which will affect bone growth. At present, the average family's diet includes both meat and vegetables, and the nutrition should be comprehensive and sufficient. We should be careful not to develop a picky eating habit, and not to eat too many snacks which will affect the intake of important nutrients. Physical exercise can enhance the body's metabolic process, accelerate blood circulation, promote the secretion of growth hormone, accelerate bone tissue growth, and benefit the body's height growth.

What is good for a 5-year-old to eat? Parents can prepare three meals for their children based on the above nutritional combinations. I hope it will give everyone some inspiration and help with children's diet. The diet of a five-year-old baby is very critical and is also very important for the child's growth. The baby also has certain judgment on dietary preferences.