The proper portion of food for 3 years old children and not excessive

Even though at the age of 3, toddlers can already eat the adult menu, there are still a number of things that must be prepared when giving food to your little one. Not only is the appearance of the food more attractive, the aroma is appetizing, and the taste is delicious, the right portion of food also needs to be considered. The following is a guide about eating portions for children aged 3 years.

What are the rules for the portion and timing of meals for 3 year olds?

At 3 years of age, children enjoy experimenting with new foods. This is the right time for parents to try to create a new menu and provide a wide variety of foods from various types of snacks for their little ones.

In addition, children like regular meal times every day. So it is better if the family meal schedule is arranged 3 main meals (morning, noon, and dinner) and 2 meals interlude or snacking . Here's a helpful guide:

The main meal portion for children 3 years

Main meals are provided at breakfast, lunch and evening. For example, breakfast is at half past 7 in the morning, lunch at 11.30, and dinner at 18.00.

If you already have and make your own meal schedule, it should be done regularly and planned.

The reason is, the eating habits of children from childhood will shape their eating habits until adulthood. Each meal, give it no more than 30 minutes so that the child is more focused while eating.

Snack portion for children 3 years

Even though it seems trivial, snacks or snacks are important to meet the energy and nutritional needs of your little one's body.

Usually, 3 year olds need one snack portion to satisfy their hunger before mealtime arrives. However, still provide snacks like nutrition to meet their nutritional needs.

There are several important rules regarding providing snacks for children, namely:

Don't make snacks as gifts

Quoting from the Family Doctor, giving snacks as a reward or punishment is not good for your little one's psychology. This can make it easy for him to whine when he wants something. If he really doesn't want to eat, there is no need to seduce him with snacks, especially those that are unhealthy.

If you respond to your little one's whining with anger, it is exactly what he wants you to do. If it is continued, it can become a habit at a later date.

Avoid giving snacks before meals

Providing a snack just before eating can make a child's stomach full first when it's time to eat.

An empty stomach is a great time to give a 3 year old a treat. In addition, keep giving healthy snacks to children so that their nutrition is fulfilled.

The ideal portion of food for children under 3 years old

Based on the 2013 Nutrition Adequacy Rate (RDA) from the Indonesian Ministry of Health, the calorie needs of children aged 1-3 years are 1125 kcal per day.

If you look at the calorie needs of the child, here is an example of sharing the food portions of a 3 year old child:

Staple food

There are several staple foods that can be provided in one serving of a 3 year old child. Based on Indonesian Food Composition Data, the following are the staple foods that can be selected:

• 100 grams of white rice or one scoop of rice, contains 180 calories of energy and 38.9 grams of carbohydrates
• 100 grams of potato contains 62 cal of energy and 13.5 grams of carbohydrates
• Bread weighing 100 grams contains 248 calories of energy and 50 grams of carbohydrates

Adjust the food menu to your child's favorite so that he is excited to eat it.

Animal protein

To meet the energy needs of 1125 cal in a day, you must add animal protein to the food portion of 3 year olds. Here are the amounts of animal protein that can be selected:

• 100 grams of beef contains 273 cal of energy and 17.5 grams of protein
• 100 grams of chicken contains 298 cal of energy and 18.2 grams of protein
• 100 grams of fish contain an average of 100 cal and 16.5 grams of protein
• 100 grams of chicken eggs contain 251 cal of energy and 16.3 grams of protein

For beef and chicken, make sure the cooking process is longer so that the meat is tender and the child is not difficult to chew.

Vegetable protein

Tofu and tempeh are a mainstay of vegetable protein intake. The body of a 3 year old child needs 26 grams of protein in the body. Besides tofu, you can try green bean puree which contains 109 cal of energy and 8.9 grams of protein.

Vegetable and fruit

Children need 100-400 grams of vegetables and fruit a day. This can be had at different meal times, it could be at breakfast, lunch, dinner, or a snack.

For example, ½ cup of vegetable soup in the morning, bowl of spinach in the afternoon, and ¼ of corn stew in the evening.

For fruit, you can use many options, such as two slices of watermelon a day. Then the next day it is replaced by melons, bananas, or oranges. Fruit can be used as a snack after a heavy meal.

Milk

Citing the book Nutrition for Children and Adolescents written by dr. Sandra Fikawati, one portion of milk given to 3 year olds does not have to be in the form of drinks, but also food ingredients.

You can use milk as a food ingredient by making other menu variations. Various menu of milk creations such as milk pudding, cream soup , mac and cheese, milk based spaghetti carbonara.

Launching from WebMD, milk contains calcium and vitamin D which can increase the strength of bones and teeth of children.

Based on the 2013 Adequacy Rate (RDA), children aged 1-3 years need 650 milligrams of calcium and 15 milligrams of vitamin D in one day.

Judging from the Indonesian Food Composition Data, 100 ml of milk contains 143 mg of calcium. Well, if you want to meet the calcium needs of your little one, you can give 2-3 glasses of milk a day.

In addition, complete the calcium needs of other dairy foods, for example, yogurt and cheese.

As an illustration, this is an example of a 3 year old child's meal portion that can serve as a parental guide, quoting from the Verywell Family:

• ¼ to ½ loaves of bread
• ¼ glass of cereal
• 1 tablespoon of vegetables
• ½ cut fresh fruit
• 1 egg
• 28 grams of minced meat

How to deal with 3 year olds who do not finish eating

You have adopted the 3-year-old portion of the meal, but the child still doesn't finish the meal? Hold your emotions, here are some steps you can take at the next mealtime, quoting from About Kids Health:

Don't force children to eat

Leftovers often make parents anxious for fear of unfulfilled children's nutrition. Even so, it is not recommended to force your little one to finish his food. The reason is, this can traumatize the child and make it difficult for the child to eat in the future.

We recommend that you make mealtime something fun even if your child doesn't finish eating.

Given that at the age of 3 your child is trying to be independent, you can first follow his wishes, such as eating smaller portions. Maybe he really doesn't want to eat a normal portion.

Avoid distraction

Toys and video shows can be a distraction for a 3 year old child and prevent him from finishing the prepared portion of the meal. Keep things that can make children lose focus while eating.

In addition, avoid giving too often to drink in the middle of a meal because it can make children full faster.

Interesting variety and appearance of the menu

Children like the festive display of food so they are more enthusiastic when eating. You can decorate and shape the food that has been made, for example, forming fried rice with toy molds.

Serve half the portion of the previous size

If you have tried the eating portions from the guidelines above and your little one still doesn't finish the food, try reducing the portion again by half. Let your child finish his meal and if he is still hungry, he will ask for more.

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