According
to USDA (U.S. Department of Agriculture)’s ChooseMyPlate.gov, here are the
recommended nutrients intakes for children:
Fruits
- Fresh, dried, frozen and canned (100% juice or
in water)
- Maximum fruit juice intake of ¾ cup per day
- Fresh fruit (in season)
Vegetables
- Colourful vegetables
- Frozen vegetables are nutritious and fresh too
- For canned vegetables, go for those labelled “reduced
sodium”, “low sodium” or “no salt added”
Grain
- More than half of the intake shall be
allocated to whole grains
- Whole wheat
- Brown rice
- Buckwheat
- Oatmeal
Proteins
- Consume seafood at twice a week
- Beans, peas or soy products shall be consumed
often
- Leanest cuts of meat, trim away visible fat
Dairy
- Fat-free or low-fat (1%) milk
- For cheese, go for those with “reduced fat” or
“low-fat”
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