Today we are going to talk about how to prepare nutritious and balanced meals for our little ones. Sometimes it is hard to know what to feed them and how much to feed them. Don't worry, there is a very easy and simple method that has been introduced by the United States Department of Agriculture, that is, the ``USDA - US Department of Agriculture`` that can help us with this. That is the ``MyPlate Food Guide``. It is like a colored plate. This shows us very clearly what things should be on a child's plate and in what order.
What are the main features of `(MyPlate)`?
So, there are some simple, yet very important messages that this colorful plate called ``MyPlate'' tells us. Let's see what they are.
- Give a little bit of everything, not just the same thing, but with variety: The best meal is not one that offers a lot of the same type of food. The best meal is one that has a balance of different food groups, such as vegetables, fruits, grains, and protein. Think of it like a beautiful painting with the same colors.
- Fill half of your child's plate with vegetables and fruits: Yes, half! This is very important. Vegetables and fruits are the main sources of nutrients, vitamins, and minerals that are good for our bodies.
- At least half of the grains we eat should be whole grains: Now you might be wondering what these whole grains are. Simply put, things like oats, whole-wheat bread, and brown rice. These are high in fiber.
- Offer low-fat (1%) or fat-free milk and water instead of sugary drinks: It is very good for children's health to reduce the intake of sugary drinks and artificial drinks as much as possible. Instead, it is better to give them plain water or low-fat milk.
- Don't give oversized portions: We all do it out of love. However, giving a child more food than they need can lead to unnecessary weight gain. Therefore, remember to give food in the right amount for your child's age and needs.
Remember: MyPlate is like a map that shows us the way. It gives us a good idea of how to provide nutritious meals for our children.
How do we fit `(MyPlate)` into our meals?
Now when you look at your plate on `(MyPlate)`, you can see right away that vegetables and fruits should make up half of your plate, and grains and protein should make up the other half. In addition, it reminds you to include a dairy product like milk or yogurt or cheese daily.
But you may have questions like: "Do I need to offer all these food groups at every meal? Do I need to offer vegetables at breakfast too? Oh my child won't even eat them..."
Of course, it can be difficult to offer all of these at every meal. If you can't offer vegetables for breakfast, you can offer a fruit instead. Add vegetables and fruit to your lunch and afternoon snack. The important thing is to think of this plate as a guideline for the entire day.
Simply put, try to make half of your child's daily diet vegetables and fruits, and the other half whole grains and protein. It's okay to give them a small snack every now and then, but limit low-nutrient, high-calorie foods (e.g., sugary foods, fatty foods) as much as possible.
Another thing, if you think it's hard to get your kids used to this new way of eating, the best thing to do is to eat that way yourself. ``(MyPlate)`` is a great guide not only for kids but also for adults. When kids see their parents eating nutritious food, they automatically get used to it.
Let's now see what the colored parts on `(MyPlate)` mean.
Each colored section on this ``MyPlate'' plate represents different food groups. Let's talk about each of them separately.
Green part: Vegetables
The largest part of this plate, shown in green, is reserved for vegetables. Vegetables are:
- It contains a lot of vitamins and minerals that are necessary for the good health of children.
- Naturally low in calories .
- It is rich in fiber . This fiber helps you feel full and also helps prevent constipation.
The following things belong to the vegetable category:
- Dark green vegetables: like spinach, collard greens, kale, broccoli, and spinach.
- Orange and red vegetables: carrots, pumpkin, sweet potatoes, tomatoes.
- Beans and nuts: Things like chickpeas, lentils, green beans, and peas (these also belong to the protein category).
- Starchy vegetables: potatoes, corn, cassava.
- Other vegetables: All other vegetables like cauliflower, bean sprouts, eggplant, cucumber.
For the best nutrition, feed your family a variety of vegetables each week. You can use fresh, frozen, or canned vegetables. If you choose canned vegetables, try to choose those that are low in salt.
Red part: Fruit
Fruit is also a very important part of a balanced diet. Fruits contain:
- Vitamins that boost immunity, such as Vitamin C.
- Important minerals like potassium .
- It contains a good amount of fiber .
You can use fresh fruit, frozen fruit, or canned fruit. If you use canned fruit, choose ones that are in fruit juice rather than in sugar syrup.
Important: Eating whole fruit is much better than drinking 100% fruit juice, as fruit juice has more sugar and calories than the fruit itself, and less fiber.
Orange part: Grains
The grain category includes foods made from any grain, such as wheat, oats, cornmeal, and barley. Bread, roti, noodles, cereals, rice, and pasta fall into this category.
At least half of the grains children eat each day should be whole grains . Examples include oatmeal, brown rice, and whole wheat bread.
What is the difference between whole grains and refined grains?
Very simple. Whole grains are those that have been made without removing the nutritious parts of the grain (bran, germ). They are rich in dietary fiber . This fiber helps children feel full and helps prevent and treat constipation. Eating a diet rich in whole grains can also reduce the risk of diseases such as heart disease and diabetes.
Refined grains ( e.g., white bread, white rice) are those that have had much of the nutritious parts of the grain, such as the bran, removed during processing. They are very low in fiber. However, many refined grains have been "enriched." That is, some of the vitamins and minerals that were removed during processing are added back in. However, the fiber is not added back in.
Purple section: Protein foods
Protein-rich foods are essential for the growth and maintenance of muscles, skin, blood, and other tissues in the body. They also contain important vitamins and minerals, such as iron.
Foods rich in protein include:
- Beef, chicken, fish and seafood.
- Dried beans and nuts (like chickpeas, lentils, and green beans).
- Eggs.
- Nuts (like peanuts, cashews) and seeds (pumpkin seeds, sunflower seeds).
- Soy products (e.g. tofu, soy meat, veggie burgers).
When choosing meats, remember to choose lean or low-fat ones.
Blue section: Milk and milk products
This category includes milk and other dairy products like yogurt and cheese. Soy milk and soy yogurt, which have added calcium, also fall into this category.
In addition to calcium , dairy products also contain protein and vitamin D. Vitamin D helps the body absorb calcium. This calcium helps keep teeth and bones strong.
A small thing: Things made from milk, such as butter, cream, and cream cheese, do not contain much calcium. Therefore, they do not belong to this dairy food category.
Make it a habit to give low-fat or nonfat milk and dairy products to children over 2 years old.
If you want to know more details...
``(MyPlate)`` is just a guide to a healthy eating pattern. If you have any concerns about your child's eating habits, it's best to talk to your family doctor about this. He or she can give you advice that's best for your child.
You can find more information about this ``MyPlate`` method, daily meal plans, recipes, and various activities on the website of the United States Department of Agriculture (USDA) (MyPlate.gov), which first introduced this ``MyPlate`` method. However, keep in mind that since it was developed for the American context, it is important to adapt it to the food and drinks available in our country.
Take-Home Message
Okay, so let's briefly review some of the things you need to remember from what we've talked about:
- Balance is key: It's better to offer a little bit of each food group than a lot of the same type of food.
- Half your plate should be fruits and vegetables: This is something you should definitely keep in mind. Decorate your plate with colorful vegetables and fruits.
- Don't forget whole grains: Add things like bran rice, chickpea bread, and oats to your children's meals.
- Choose lean proteins: Fish, chicken (without skin), eggs, lentils, and chickpeas are good sources of protein.
- Low-fat dairy products: Choose low-fat dairy products like milk and yogurt for your children.
- Reduce sugar and unnecessary oils: Limit sweetened drinks, toffee, chocolate, and oily foods as much as possible.
- Be a role model: When your children see you eating nutritious food, they will get used to it too.
So, I hope this `(MyPlate Food Guide)` will help you and your child stay healthy and happy. With a little effort, it's not that difficult. You can give your child the best!
` Healthy eating, children's nutrition, MyPlate, balanced diet, vegetables, fruits, grains
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