Articles - Give him the proper nutrition

Feeding Your Growing Child

After the first year, your child will seem to grow at a slower rate, and eat less often. While a decrease in appetite is normal, good nutrition is vital as the body is busy building new tissues, bones, teeth and blood. A tremendous amount of energy is also required for increased physical and mental activities.

At this time, you should focus on providing everything your child needs to grow, and making sure the daily nutritional requirements are met. Here are some recommended meal guidelines:

Plan smaller but more regular meals as kids have limited stomach capacities. 3 main meals with 2-3 healthy snacks in between are ideal.
Don’t worry about quantity; focus on quality instead.
Offer a wide variety of foods, as well as sufficient amounts of fluid and fibre.
Consider likes and dislikes so as to minimize food refusals.
Provide a steady supply of vitamins and minerals.
Encourage consumption of fruit and vegetables that are rich in vitamin C (orange, papaya, guava and honeydew) and vitamin A (sweet potatoes, pumpkin, spinach, liver).

Food Pyramid for Kids

Here is a guide to your kids’ daily food requirements:

Milk or dairy products: 2 cups (500ml)

Or substitute 1 cup of milk with a cup of yogurt or 1-2 slices of cheese.

Energy-giving carbohydrates: 5 servings of whole grains or cereals

1 serving = half cup of rice, breakfast cereal or noodles, 1 slice of bread,
1 cup of ready-to-drink cereal, 3-4 crackers.

Protein-rich foods: 1 serving

1 serving = 1 medium chicken drumstick, 1 egg, 2 dessert spoons of peanut butter, half cup beans or 1 piece towkwa (soya bean curd). Try to include both plant and animal protein.

Fruits and vegetables: 2 servings

1 serving = half cup cooked vegetables or 1 piece of fruit.
Try to include both dark green leafy vegetables and deep orange/yellow fruit.

Fats and oils:

Use small amounts in cooking, or as butter/margarine on bread.

Milk Consumption

Growing kids typically need about 2 cups or 500ml of milk a day. If your child is drinking milk without any problems, there is every reason for them to continue doing so, even into adolescence. Milk is an excellent food for growing children because it is a valuable source of protein for building tissues, as well as calcium* for strong bones and teeth.

*The levels of calcium vary according to the brand and the level of enrichment/fortification of calcium in the milk.

If your child is taking a decreasing amount of milk, choose milk that ‘works harder’ for him. Most growing-up milk comes fortified with a long list of the necessary vitamins and minerals, plus a ‘probiotic’ or ‘friendly’ bacteria like Bifidus, which is naturally found in healthy intestines.
Encourage your child to drink milk as long as he desires, even if it dwindles to just one cup a day. A light, pleasant flavour such as honey or chocolate might rekindle his interest in it.
Alternatively, make up for “lost milk” by offering him dairy products like cheese, yogurt or yogurt drinks.

Fuel your child’s growth! The right nutrition in the right amount goes a long way in helping him achieve his full growth and potential.

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