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11
Jan

Guidelines to aid a Balanced Diet in 3 year olds

By Siyona Varghese

Healthy eating patterns are the key to the continuous growth and development of a child under 3 years. A balanced diet should include the proper ratio of carbs, proteins, fats, vitamins and minerals. Let’s talk about the significance of each of these nutrients for a 3-year-old youngster.

There is no specific daily recommended intake of fat for young children. However, it is encouraged to limit the consumption of saturated and trans fats and focus on healthy fats, such as those found in nuts, seeds, nut butter, olive oil and fatty fish like salmon. Young children may need to eat smaller, more frequent meals and snacks to meet their nutritional needs throughout the day due to their smaller stomachs. Parents should consult a pediatrician or a licensed dietitian for specific guidance on their child’s dietary needs.A 3-year-old child’s specific macronutrient requirements—protein, carbs and fat—depend on their unique requirements, amount of activity and general health.

The American Academy of Pediatrics offers basic recommendations for young children’s required intake of macronutrients based on their age and gender. According to these guidelines, a 3-year-old child should aim for the following daily intake of macronutrients:

  1. Protein: 13-19 grams per day (or about 0.5 grams per pound of body weight). Good sources of protein include lean meats, poultry, fish, eggs, beans, tofu and dairy products like milk, cheese and yogurt.
  2. Carbohydrates: 130 grams per day. Good sources of carbohydrates include whole grains like oatmeal, whole-wheat bread and brown rice, as well as fruits, vegetables and legumes.
  3. Healthy fats: There is no specific daily recommended intake for fat for young children. However, it is recommended to limit saturated and trans fats and focus on healthy fats like those found in nuts and seeds, nut butters, olive oil and fatty fish like salmon.
  4. Vegetables: 1-1.5 cups per day. The AAP recommends that children eat a variety of colorful vegetables, including dark green, red and orange, beans and peas and starchy vegetables.
  5. Fruit: 1-1.5 cups per day. The AAP recommends that children eat a variety of fruits, including fresh, canned, frozen and dried and limit fruit juice to no more than 4 ounces per day.
  6. Dairy: 2 cups per day. The AAP recommends that children consume dairy products like milk, cheese and yogurt for their calcium and vitamin D content.
  7. Iron: 7-10 milligrams per day. The AAP recommends that children consume iron-rich foods like meat, poultry, fish, beans and fortified cereals to support healthy growth and development.

In order to meet their dietary requirements throughout the day, young children may need to consume smaller, more frequent meals and snacks due to their smaller stomachs. For precise advice on their child’s nutritional requirements, parents should speak with a pediatrician or a trained dietitian.

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