The nutritional needs of children at the age of 2-5 years have increased a lot because the rate of growth and development of children is getting faster. More and more children's activities must be accompanied by adequate food intake in terms of quantity and nutritional value.
Different from children under 6 months who only need breast milk, or children under 2 years who receive complementary foods to breast milk as a complement to their nutritional needs, children under 5 years of age have started to have a choice of preferred foods including snacks. Therefore, the diet of children under five should receive special attention from the mother or caregiver.
The following is a message of balanced nutrition for children aged 2-5 delivered by the Minister of Health of the Republic of Indonesia through the Regulation of the Minister of Health of the Republic of Indonesia Number 41 of 2014 concerning Guidelines for Balanced Nutrition:
- Get used to eating 3 times a day with family
In order to meet the nutritional needs for a day, it is recommended that children eat regularly 3 times a day. Starting with breakfast, lunch, and ending with dinner.
Breakfast every day is important especially for children because they are growing and experiencing brain development which is very dependent on regular food intake. In addition to the main meal, children of this age are also encouraged to eat healthy snacks. It is recommended to accompany children to reduce or avoid unhealthy foods.
- Eat more protein-rich foods such as fish, eggs, milk, tempeh, and tofu
Children's growth requires food sources of protein and fat rich in Omega 3, DHA, and EPA which are widely contained in fish. Children are encouraged to eat a lot of fish and eggs because both types of food have good protein quality.
Tempe and tofu are sources of vegetable protein with good quality for children’s growth and development. Avoid giving added sugar to milk given to children because it can make children addicted to sweet tastes which will endanger their health in the future.
- Eat more fruits and vegetables
Fruits and vegetables are good sources of vitamins, minerals, and fiber. Vitamins and minerals are bioactive compounds classified as antioxidants, one of which is to prevent cell damage. Meanwhile, fiber serves to facilitate the digestive process and prevent and inhibit the development of colon cancer cells.
- Limit eating snacks that are too sweet, salty, and fatty
Sweet, salty, or fatty foods can increase the risk of chronic degenerative diseases such as high blood pressure, hypercholesterolemia, hyperglycemia, diabetes mellitus, and heart disease. For this reason, make it a habit for children to eat a variety of foods so they don't have to depend on one taste.
- Drink water as needed
It is highly recommended that children are not accustomed to being given sugary or carbonated drinks. This is due to the high sugar content in the drink. To meet daily fluid needs, it is recommended that children drink 1,200-1,500 ml of water every day.
- Get used to playing together and doing physical activity every day
Technological developments that exist today have one bad effect on children, it makes children prefer to spend time playing with gadgets at home. In fact, children need physical activity to avoid obesity problems. In addition, physical activity can also help children's mental and psychomotor development.
Give real examples of the application of a balanced nutritional diet so that children can get used to implement it as early as possible. Giving a variety of foods is also recommended as the first step in introducing food to children so that in the future they do not become picky eaters.
Read other interesting articles from Fitie to get more up-to-date information every day!
Source:
Indonesian Ministry of Health. (2014). Balanced Nutrition Guidelines. Jakarta: Indonesian Ministry of Health.