KNOW THE RIGHT PORTIONS FOR KIDS


Healthy eating in childhood is important for proper growth and development. As children grow and become more active, the amount of food they eat will also increase. Children should eat a variety of foods from each food group to ensure optimal intake of all vitamins and minerals. Depending on the age, the recommended portion sizes of food items per food group differ. Below is a sample guideline on how much portion size should be served to your children in each food group:

 

Food Group

Servings per day

Portion size for Ages

 1 to 3

Portion size for Ages

4 to 6

Portion size for Ages

7 to 10

Fruits

2-3 servings

¼ cup cooked, frozen, or canned

½ pc fresh

¼ cup 100% juice

¼ cup cooked, frozen, or canned

½ pc fresh

1/3 cup 100% juice

1/3 cup cooked, frozen, or canned

1 pc fresh

½ cup 100% juice

Vegetables

2-3 servings

¼ cup cooked

¼ cup cooked

½ cup salad

½ cup cooked

1 cup salad

Grains

6-11 servings

½ slice bread

¼ cup cooked cereal, rice, or pasta

1/3 cup dry cereal

2-3 crackers

½ slice bread

1/3 cup cooked cereal, rice, or pasta

½ cup dry cereal

3-4 crackers

1 slice bread

½ cup cooked cereal, rice, or pasta

¾-1 cup dry cereal

4-5 crackers

Meats and other proteins

2 servings

1 ounce meat, fish, chicken, or tofu

¼  cup cooked beans

½ egg

1 ounce meat, fish, chicken, or tofu

1/3  cup cooked beans

1 egg

2-3 ounce meat, fish, chicken, or tofu

½ cup cooked beans

1 egg

Dairy

2-3 servings

½ cup milk

½ ounce cheese

1/3 cup yogurt

½ cup milk

1 ounce cheese

½ cup yogurt

1 cup milk

1 ounce cheese

¾-1 cup yogurt

Source: Dietz WH, Stern L, eds. Nutrition: What Every Parent Needs to Know. 2nd ed. Elk Grove Village, IL: American Academy of Pediatrics; 2012:194.

Aside from knowing the right portion sizes, the quality of the food should also be taken into consideration. Children need healthy meals as well as nutritious snacks to fuel their busy bodies. Eating a healthy after-school snack is essential since these snacks contribute up to one-third of the total calorie intake for the day.

You may opt to start with Gardenia High Fiber Whole Wheat Raisin Loaf, the only bread in the market that is super rich in fiber you’ll get 29% of your daily fiber requirement in just a slice! Fiber-rich foods may help prevent constipation in children as it aids in digestion and regulate bowel movement. You can try this healthy Gardenia PBB Toast recipe at home.  This recipe is not only yummy and healthy but also easy to prepare.

 

GARDENIA PPB TOAST (Banana, Peanut Butter)

Carbohydrates – 54 g; Protein – 8 g; Fat – 12 g;

Calories – 356 kcal

INGREDIENTS

1 slice of Gardenia High Fiber Whole Wheat Raisin Loaf
1 pc of medium banana, sliced
1 Tbsp of Peanut Butter

PROCEDURE

  1. Toast the Gardenia High Fiber Whole Wheat Raisin Loaf.
  2. Spread peanut butter then top the banana. Serve immediately.

 

Reference:

https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Portions-and-Serving-Sizes.aspx