Give your child fruits, vegetables, legumes (eg legumes, beans), nuts and whole grains (eg roots such as unprocessed corn, millet, oats, wheat, brown rice or starchy tubers or potatoes), and animal sources Give incoming foods (e.g. meat, fish, eggs and milk).
As for the fruit, children between the ages of 2 and 3 need 1 cup of fruit a day. Children between the ages of 4 and 13 need 1.5 cups of fruit a day. Girls between the ages of 14 and 18 need 1.5 cups of fruit a day.
As for vegetables, 2 to 3 children need 1 cup of cooked vegetables a day. Children between the ages of 4 and 8 need 1.5 cups of vegetables a day. Girls between the ages of 9 and 13 need 2 cups of vegetables a day, and boys need 2.5 cups. Girls between the ages of 14 and 18 need 2.5 cups of vegetables a day, and boys need 3 cups
Depending on the protein, give 2-3 servings a day. Fish should be served twice a week (e.g. salmon, herring, mackerel or trout). Nuts are considered protein and are recommended for children over 5 years of age.
Serve 3 portions of milk a day. Children under 2 should have a full glass of milk or yogurt.
For fruit juices and dried fruits, give children under the age of 6 half a cup of juice a day – and make sure it is 100% fruit juice. After the age of 7, give juice consumption below 355 ml per day.
For snacks, give your child vegetables and fresh fruits rather than foods high in sugar, fat or salt.
If you use processed or dried vegetables and fruits, choose varieties without adding salt or sugar.
Make sure your child drinks enough water every day
Water is essential for life. It transports nutrients and compounds into the bloodstream, regulates body temperature, removes waste, and lubricates joints.
Make sure your child eats healthy fats
Make sure your child eats more saturated fats (found in fatty meats, butter, coconut oil, cream, cheese, ghee and lard) as well as unsaturated fats (found in fish, butter, nuts, olive oil, soy, canola, sunflower and corn oils).