The number of portions in the above menu is in line with therecommendations for children 1 to 3 years of age: Milk and dairy products: 3 portions (recommended 2-3 portions) Grains and cereals: 6 portions (recommended 4-6 portions) Meat and legumes: 2 portions (recommended 2 portions) Vegetables: 3 portions (recommended 2-3 portions) Fruits: 3 portions (recommended 2-3 portions)*Help your child get enough dairy Aim for 3 servings of milk, yogurt or cheese a day as it is a good source of calcium for healthy and strong bones. *Make half his grains whole Make sure that at least 1/2 the quantity of the total grain requirement comes from whole grains (Ex. Bulghur, wholewheat bread) *Vary the Veggies you offer him
Aim to provide him with this quality every week: Dark Green Vegetables (ex. parsley, broccoli, spinach..) = 1 cup weekly: A good source of vitamin A, C and iron Orange Vegetables (ex. carrots) = 1/2 cup weekly: A good source of beta carotene (vitamin A) Dry Beans & Peas = 1/2 cup weekly: A good source of fibre
*Aim for 3 teaspoons of vegetable oils a day
*Sweets only as treats
Limit sweets to protect your child from tooth decay and excess calories that are poor in nutrients. Offer it to him only as treats to avoid his developing a sweet tooth.