TIPS FOR A COMPLETE DIET IN CHILDREN FROM 1 TO 3 YEARS OLD!!

TIPS FOR A COMPLETE DIET IN CHILDREN FROM 1 TO 3 YEARS OLD:

It is at this stage of life that eating habits are established, that is, they are incorporated into the family diet. For this, in addition to a balanced and healthy diet, it is important that the meal is an opportunity to get together as a family.
- Dairy: You should consume 2 cups or glasses of milk or yogurt a day.

- Meats: It is recommended that you consume 1 to 1 ½ serving of beef, fish, chicken or pork per day.

- Legumes: It is recommended that you consume 1 to 1 ½ portion of foods such as beans, lentils, chickpeas, broad beans, beans, among others.

- Fats: It is recommended up to 1 ½ teaspoon a day to prepare food, it is preferable to consume fats of vegetable origin such as olive, linseed or sunflower oil and avocado. A slice equivalent to one third is recommended.

- Fruits: 1 ½ serving a day of seasonal fruits is recommended, preferably high in fiber such as papaya, melon, apple, pear, plums, orange or tangerine, among others.

- Vegetables: It is recommended 2 to 2 ½ servings is what you should consume a day, examples of these foods are cucumber, carrot, pumpkin, green leafy vegetables such as broccoli, spinach, purslane, lettuce, etc.

- Cereals and tubers: It is recommended that at this age they consume 3 to 4 servings a day of cereals such as corn, tortillas, rice, pasta, etc., and tubers such as potatoes and sweet potatoes.

- Water: The water needs in this period of life are 1.3 liters per day or, what is the same, 1 ml for each calorie ingested. This recommendation increases in the presence of heat, exercise, fluid loss due to fever, diarrhea, vomiting, high temperatures and dry weather. It is advised that the intake of liquids be done mainly in the form of water.

Remember that dehydration can be dangerous at this age, if your child has diarrhea or vomiting it is important that you consult your pediatrician to recommend an oral rehydration serum if necessary.

Divide these food groups into the different meals of the day:

Here's an idea of ​​how you can divide these food groups into the different meals of the day. It is important to remember that your little one can eat 4 to 5 meals a day in different consistencies, depending on age and energy requirement.

- Breakfast: 20% of the energy requirement. You can include 1 cup milk, ½ serving of       fruit,  1 serving of cereal. The consistency of the food can be finely chopped or crushed.

- Snack: 10% of the energy requirement. You can include 1 serving of chopped vegetables      such as carrots and cucumbers, with a little spicy seasoning.

- Food: 40% of the energy requirement. You can include 1 serving of meat, 1 serving of fat,    2 servings of cereals, ½ serving of vegetables.

- Snack: 10% of the energy requirement. You can include 1 serving of fruit.

- Dinner: 20% of the energy requirement
. You can include 1 serving of cereal, ½ serving of meat, ½ serving of fat, and 1 serving of vegetables.