Spec. Page 69, task 2 MU 2.8
Children need appropriate amounts of calories, proteins, minerals and vitamins to grow. Exposure to a wide variety of healthful foods early sets the stage for more variety later. A three-year-old needs about 1,300 calories daily. A ten-year-old needs about 2,000 calories daily; an adolescent needs about 2,800 calories daily. Grains: Grains and starches should form the basis of healthful diet. Offer a child whole grains that are also iron fortified, such as whole-wheat bread and pasta, oatmeal and enriched breakfast cereals. The child should eat 6 servings from this group daily. Fruits and veggies. Keep plenty of fresh, frozen, canned, and dried fruits on hand but go easy on fruit juice (one serving daily, or 3/4 cup of 100% fruit juice is enough). Children enjoy mild-flavoured vegetables, such as sweet potatoes, green beans and cooked carrots. Remember to think bright colors for vegetables for their vitamin A content. Aim for 2 servings of fruits and 3 servings of vegetables daily. Try serving a fruit with each meal and a vegetable with lunch and dinner. Children also enjoy finger foods; like cut strawberries, melons, tomatoes and sweet peppers for 'handy' treats. Dairy. Calcium-rich foods are essential for children and adults to build strong bones. Serve low fat (1%) and fat-free dairy products several times a day. Do not restrict fat until after the age of two. Other kid-friendly sources of calcium that fall outside of the dairy group include calcium-fortified orange juice. Protein. Protein is essential for growing tissues. Serve lean meat, chicken, turkey and fish, or dry beans and peas. The child should consume the equivalent of 6 ounces of meat daily. Peanut butter and eggs count as meat substitutes and are protein-rich. Encourage the child to eat 2 servings each from the milk and meat food groups. Sugars. If a child's diet is healthy, one daily sweet is fine. Added sugars contribute calories with few nutrients. If...
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