The ideal portion of children's lunch so that your little one is always active and healthy
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Title : The ideal portion of children's lunch so that your little one is always active and healthy
Link : The ideal portion of children's lunch so that your little one is always active and healthy
The ideal portion of children's lunch so that your little one is always active and healthy - Hello, readers of Area 4 Kidz, Welcome and thank you for visiting our site. In this post with the title The ideal portion of children's lunch so that your little one is always active and healthy, we have made and prepared it as best as possible so that all readers can easily understand the contents of this post. We hope that the contents in the Edu & Health category, which we write, can be more easily understood by you and useful for you all. Alright, happy reading.
The ideal portion of children's lunch so that your little one is always active and healthy
Lunch is important for children as a "provision" to provide energy reserves during activities throughout the day. Without enough lunch, the energy that the child gets may be less than optimal, so that it can affect the activities and physical condition of the body. Conversely, lunch portions for children also should not be too excessive.
Therefore, it is important for parents to find out which portions of lunch are ideal for children. How much should it be?
First identify the child's calorie needs
child behavior
Knowing what portion of lunch is right for the child is not only useful in helping to regulate the amount and composition of the food. On the other hand, this will also ensure that the intake given by parents can meet the daily nutritional needs of the child.
Supposing, lunch is a means to "replenish" energy reserves that may have been used up by children for activities since the morning. This is because the energy supplies obtained by children from breakfast, usually already run out in the afternoon.
In fact, the energy supply is useful for optimizing the child's body in activities. That is why, children need to replenish their energy through lunch, until it is time for dinner.
Before moving to the right lunch for your child, you need to determine how many calories your child needs in a day. Everyone's calorie needs, including children, are actually not generalized.
Determination of calorie needs is based on various factors. Starting from gender, age, weight, height, to daily physical activity.
According to the Nutrition Adequacy Rate from the Ministry of Health, the average calorie needs of children ranges from 1500-2000 calories per day. As an easy way, you can estimate the calorie needs of children by using the Hello Healthy Calorie Calculator, or can be accessed from this link http://bit.ly/kalkulatorkebut calorie.
You can also consult a doctor or nutritionist to get a clear calculation of the caloric needs of the child, which will affect his daily lunch portion.
Ideal portion of lunch according to the calorie needs of children
healthy food for children nutritious food for children
We have previously explained that the calorie needs of every child are not always the same. So, there is a possibility that each child's lunch portion will also vary.
But in general, the portion of lunch should be able to meet about 40-50 percent of total daily calorie needs. Say for example the child's calorie needs around 1500 calories a day.
That way, a child's lunch portion should ideally be able to meet 750 calories. After getting these numbers, then divided again into several food ingredients. Includes staple foods, side dishes, vegetables, and fruit in a child's dinner plate.
Arrange food composition according to the child's lunch portion
The balanced nutrition guidelines from the Ministry of Health of the Republic of Indonesia, suggest that you divide the contents of the plate into several sections.
First, the staple food is about 2/3 of the 1/2 contents of the plate. Staple foods can include rice, noodles, vermicelli, bread, and substitutes. Side dishes are divided into animal or animal side dishes, and vegetable side dishes from plants.
Side dishes must at least meet 1/3 of 1/2 the contents of the plate. As for the rest, there are vegetables that have a portion of 2/3 plates and fruits about 1/3 of 1/2 the contents of the plate.
To make it easier, here is an illustration of the distribution of children's meal portions, including for lunch:
Source: Ministry of Health
If you already understand the distribution of portions in one dinner plate, you can practice it directly when serving lunch portions of children. Here's an example of a lunch menu for 750 calorie needs:
2-3 scoop of white rice: 150 gram (gr)
1 bowl medium beef meatball: 85 gr
2-3 pieces of fried tofu: 20 gr
1 medium bowl sauteed mustard greens: 100 gr
1 mango: 50 gr
Each food source contains a variety of different nutrients. That is why, always make sure children get a variety of food sources in one meal plate, in order to meet their daily nutritional needs.
Title : The ideal portion of children's lunch so that your little one is always active and healthy
Link : The ideal portion of children's lunch so that your little one is always active and healthy
The ideal portion of children's lunch so that your little one is always active and healthy - Hello, readers of Area 4 Kidz, Welcome and thank you for visiting our site. In this post with the title The ideal portion of children's lunch so that your little one is always active and healthy, we have made and prepared it as best as possible so that all readers can easily understand the contents of this post. We hope that the contents in the Edu & Health category, which we write, can be more easily understood by you and useful for you all. Alright, happy reading.
The ideal portion of children's lunch so that your little one is always active and healthy
Lunch is important for children as a "provision" to provide energy reserves during activities throughout the day. Without enough lunch, the energy that the child gets may be less than optimal, so that it can affect the activities and physical condition of the body. Conversely, lunch portions for children also should not be too excessive.
Therefore, it is important for parents to find out which portions of lunch are ideal for children. How much should it be?
First identify the child's calorie needs
child behavior
Knowing what portion of lunch is right for the child is not only useful in helping to regulate the amount and composition of the food. On the other hand, this will also ensure that the intake given by parents can meet the daily nutritional needs of the child.
Supposing, lunch is a means to "replenish" energy reserves that may have been used up by children for activities since the morning. This is because the energy supplies obtained by children from breakfast, usually already run out in the afternoon.
In fact, the energy supply is useful for optimizing the child's body in activities. That is why, children need to replenish their energy through lunch, until it is time for dinner.
Before moving to the right lunch for your child, you need to determine how many calories your child needs in a day. Everyone's calorie needs, including children, are actually not generalized.
Determination of calorie needs is based on various factors. Starting from gender, age, weight, height, to daily physical activity.
According to the Nutrition Adequacy Rate from the Ministry of Health, the average calorie needs of children ranges from 1500-2000 calories per day. As an easy way, you can estimate the calorie needs of children by using the Hello Healthy Calorie Calculator, or can be accessed from this link http://bit.ly/kalkulatorkebut calorie.
You can also consult a doctor or nutritionist to get a clear calculation of the caloric needs of the child, which will affect his daily lunch portion.
Ideal portion of lunch according to the calorie needs of children
healthy food for children nutritious food for children
We have previously explained that the calorie needs of every child are not always the same. So, there is a possibility that each child's lunch portion will also vary.
But in general, the portion of lunch should be able to meet about 40-50 percent of total daily calorie needs. Say for example the child's calorie needs around 1500 calories a day.
That way, a child's lunch portion should ideally be able to meet 750 calories. After getting these numbers, then divided again into several food ingredients. Includes staple foods, side dishes, vegetables, and fruit in a child's dinner plate.
Arrange food composition according to the child's lunch portion
The balanced nutrition guidelines from the Ministry of Health of the Republic of Indonesia, suggest that you divide the contents of the plate into several sections.
First, the staple food is about 2/3 of the 1/2 contents of the plate. Staple foods can include rice, noodles, vermicelli, bread, and substitutes. Side dishes are divided into animal or animal side dishes, and vegetable side dishes from plants.
Side dishes must at least meet 1/3 of 1/2 the contents of the plate. As for the rest, there are vegetables that have a portion of 2/3 plates and fruits about 1/3 of 1/2 the contents of the plate.
To make it easier, here is an illustration of the distribution of children's meal portions, including for lunch:
Source: Ministry of Health
If you already understand the distribution of portions in one dinner plate, you can practice it directly when serving lunch portions of children. Here's an example of a lunch menu for 750 calorie needs:
2-3 scoop of white rice: 150 gram (gr)
1 bowl medium beef meatball: 85 gr
2-3 pieces of fried tofu: 20 gr
1 medium bowl sauteed mustard greens: 100 gr
1 mango: 50 gr
Each food source contains a variety of different nutrients. That is why, always make sure children get a variety of food sources in one meal plate, in order to meet their daily nutritional needs.
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