The basic principle of the food pyramid is the variety of nutrients, and by combining the food groups in the correct portions and proportions, a balanced and correct nutrition is necessary for the healthy and healthy growth and development of the child.
The indicative recommendations regarding the number of servings for each category of food groups are: cereals 6-9 servings, vegetables 3-4 servings, fruits 2-3 servings, dairy products 2-4 servings, meat and legumes about 2-3 servings daily.
The foods are arranged in the food pyramid, from the base to the top, depending on the quantity to be consumed daily in the following way:
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- at the base are whole grains (whole wheat flour, oatmeal, barley, rice, wholemeal pasta); these are products rich in fiber, iron and many of the B vitamins (thiamine, niacin, folic acid); the consumption of 6-9 servings / day is recommended;
- it follows fruits and vegetables (3-4 servings vegetables, 2-3 servings / day fruits are recommended), their importance is given by the fiber content, vitamin C, folic acid, potassium;
- we have the next step dairy protein group (whole or semi - skimmed milk, yogurt, sweet cheese or telemea); due to its high calcium, potassium, vitamin D content, it is recommended to consume 2-4 servings / day (consumption is higher for children and adolescents due to the high need during accelerated growth processes);
- it follows group of proteins from meat, fish, eggs, dried vegetables, legumes; they provide an important contribution of iron and zinc, in addition to the high content of proteins - essential amino acids; it is recommended to consume 2-3 servings / day;
- at the top of the pyramid is fats and sweets - they must be consumed occasionally, in smaller portions.
The portions, in the daily practical version, would be the following:
Bread, cereals, rice and pasta: 1 serving can be 1 small slice of bread (20-30 g), 1/2 cup cereal, boiled rice or boiled pasta.
Milk, yogurt and cheese: 1 serving can be 1 cup of milk (200-250 ml), 1 yogurt (120-150 g) or 2-3 slices of cheese (50-75 g).
Meat, fish, eggs, legumes, oilseeds: 1 serving can be 1 piece of meat - as the palm bridge (100 g), 1 egg, 1/4 cup of cooked legumes (lentils, lamb, beans), 1 tablespoon of peanut butter, 1 case of oilseed punch ( nuts, hazelnuts, almonds, pistachios).
fruits: 1 serving can be: 1 medium apple, 1 small banana, 1 orange or 1 peach, 1 small cup (150 ml) of fresh fruit juice, 1/3 - 1/2 cup of dried fruit.
vegetables: 1 serving can be 1 cup of soup - vegetable cream, 1/2 cup of mashed vegetables, 1/2 cup of sautéed vegetables.
Dr. Luminita Florea, specialist in diabetes, nutrition and metabolic diseases at ProVita Medical Center - Diagnosis and treatment
Address: Str. Alexandrina no. 20 - 22, sector 1, Bucharest
Software tel: 0219432
Tags Healthy eating children