Get Your Kids into The Good food Habit

Diligent, conscientious parents always set out to give the best to their children. This usually starts with giving them the right food. So, how can parents ensure that their children get proper nourish¬ment? The Food and Nutrition Research Institute (FNRI) has this simple, practical advice to parents and caregivers: know your child's nutritional requirements and make sure that these are adequately met. What should be included in a child's diet? It is important to realize that children and adults actually require the same foundation of nutri¬ents that come from the Food Guide Pyramid, made up of the six food groups: breads/grains; fruits; vegetables; dairy; meat/meat alternates; and a touch of fat. The only difference is in the serving sizes. Meeting the child's nutritional needs, especially during the early stages of life, will help in avoiding deficiency disorders like protein and energy malnutrition, vitamin A deficiency and iron deficiency anemia. 

Nutritionists recommend the following daily amounts of food in each food group for children three to six years old: 

• About 2 to 3-1/2 cups of rice. One cup cooked rice is equivalent also to 4 pieces pan de sal, 4 slices Loaf bread, 1 cup macaroni, 1 pack cooked instant noodle. 
• About 1 to 1-1/3 servings of fish/meat/poultry/ dried beans/nuts. 1 serving of fish= 2 pieces about 16 cm long fish; 1 serving meat/poultry=30 g Lean meat, cooked, or 1-1/2 cups cooked dried beans, preferably taken at least 3 times a week.
• Egg, about 1 piece 
• 1 glass of whole milk; 1 glass=240 ml or 4 Tbsp powdered whole milk diluted to 1 glass of water.
• 1/3 cup green leafy and yellow vegetables, cooked.
• One slice of big fruit
• Six teaspoons of fats and oils (which usually are found in fried foods,
• butter, margarine).
• The equivalent of 4 teaspoons of sugar
• Four to 7 glasses of water

No coercion, please

Mealtime is supposed to be fun, pleasant, and satisfying. This is not always the case, however, especially when a power struggle erupts as parents apply coeicion to make their children eat the 'right food'. Child psychology, not coercion, is needed says Fely Velandria, supervising science research specialist of FNRI. "Parents must treat a child as a child. Parents must never force a child to eat," she says. This way, the child will not develop a negative attitude towards food. Parents must respect their children's food preferences. They can introduce, and reintroduce, new foods as their children's sense of taste is continually expanding and changing. If a child tries a food the first time and doesn't Like it, don't force him right away to eat it. Instead, offer it again another time.