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Food Plans

If you are a working parent, chances are that you struggle to give your child nutritious home-cooked food day after day. Meal planning could be the answer to your problems. Meal planning is the exercise of deciding the components of each meal for about a week in advance, and making sure everything required is available.

➡️ How much should a baby eat?

Every baby is different. The amount that your baby eats can change from day to day. Your baby may also eat more or less than other babies.

From ages 1 to 3 years, toddlers will begin eating more solid foods. Before the age of 1 , it is absolutely upto a mother on what to start but it is believed that every 3 days if you change the food the child gets adapted very quickly to all foods and tastes before turning 1.

➡️ How much should my toddler be eating?

Your job is to decide what foods are offered and when and where they are eaten. Let your child decide which of the foods offered he or she will eat, and how much to eat. 

Day-to-day and meal-to-meal appetite changes are normal. It is important that you don't make your child clean his or her plate.

The following table gives guidelines for how much your toddler should be eating each day.

Grain Group: at least 6 servings each day

  • 1/4 - 1/2 slice of bread

  • 2-3  crackers

  • 1/4- 1/3 cup cooked rice, pasta, or cereal

  • 1/4 - 1/2 bun, muffin, or bagel

Fruit and Vegetable Group: at least 5 servings each day

  • 1/4 - 1/3 cup cooked, canned, or chopped raw

  • 1/4 - 1/2 small fruit/vegetable

  • 1/4 - 1/3 cup juice (limit fruit juice intake to no more than 4 ounces per day)

Milk Group: at least 3 servings each day

  • 1/2 cup milk or yogurt

  • 1/2 - 1 ounce of cheese

Meat Group: 2 servings each day

  • 1-2 ounces lean meat, chicken, fish

  • 2-4 tablespoons dry beans and peas

  • 1/2 - 1 egg

Fat Group: 3-4 servings each day

  • 1 teaspoon margarine, butter, oils

➡️ What do I do if my child is a picky eater?

  • Offer new foods one at a time, and remember that children may need to try a new food 10 or more times before they accept it.

  • Serve at least 1 food you know your child will like, but then expect him or her to eat the same foods as the rest of the family.

  • Make food simple, plain, and recognizable. Some kids don't like food that is mixed (like a casserole) or food that is touching.

  • Never force your child to eat a food he or she doesn't like. You can try various foods in different ways so as to feed your child the same thing. For example, a chappati in a heart/rectangle/ square shape might someday work wonders.

➡️ Additional tips:

  • Set a good example of healthy eating for your child.

  • Plan regular meals and snacks and give kids enough time to eat.

  • Plan a quiet time before meals and snacks. Kids eat better when they are relaxed.

  • Don't use food as a reward.

  • Involve your children in making the food.

  • Use child-size plates, cups, forks and spoons.

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