Dear Nakitaers,
Di bawah ini ada panduan nutrisi untuk anak. Semoga berguna.
Salam,
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Nutritional Guidelines for Toddlers
by Sue Gilbert, M.S., Nutritionist
To tackle this challenging topic, it's best to start with the basics.
Below are a set of guidelines for nutrients critical to toddlers, a list
of the foods that provide them, and -- getting to the heart of the
matter -- ideas for how to get them to eat that food.
Daily requirements for a one-to-three-year-old:
1. Protein: A minimum of 16 grams a day. 16 ounces of milk plus one
ounce of meat is ample protein for a toddler.
2. Fat: At least 30 percent of a toddler's calories should come
from fat. Too little can result in "failure to thrive," where children
do not get enough food to supply their energy and growth needs.
3. Calories: 40 calories/day/inch of height = 1000 to 1300
calories/day. Calorie distribution is apt to look like this:
* 16 g protein = 64 calories
* 44 g fat = 396 calories
* 210 g carbohydrate = 840 calories
Total = 1300 calories
4. Sodium: 325-1000 mg.
5. Vitamin C: 40 mg.
6. Vitamin A: 400 ug. RE
7. Calcium: 800 mg. Even if a child drinks the recommended
two cups of milk a day, he still needs 200 more milligrams of calcium.
Offer yogurt, cheese, tofu, and leafy greens.
8. Iron: 10 mg.
9. Zinc: 10 mg. A mild zinc deficiency in toddlers is more
common than realized. Symptoms are poor appetite, sub-optimal growth and
reduced sense of taste and smell. The best sources of zinc are meat,
eggs and seafood.
10. Folate: 50 ug.
The last four are the ones most often deficient in toddlers.
How to Use the Guidelines
Each day, try to serve the following:
* 2 to 3 cups of milk. (Milk can take many forms, including
yogurt, cheese, pudding.) Some children are not good milk drinkers and
must rely on other foods for their protein. Conversely, other toddlers
drink milk to the exclusion of other foods, resulting in deficiencies of
iron or other nutrients.
* 4 servings of fruits and vegetables- (One tablespoon per year of
age is the rule for serving size.) One serving should be high in vitamin
C and another in vitamin A.
* 4 servings of bread and cereal- Toddlers are apt to eat more of
these, which is okay as long as it's not to the exclusion of other food
groups. One serving should be of an iron-fortified baby cereal. A
serving size is about 1/4 to 1/3 an adult portion (for example, 1/4
slice toast, 1/4 cup pasta).
* 2 servings of meat, beans, eggs, tofu, or peanut butter- A good
serving of protein should be served at every meal. A serving equals 1/2
ounce.
* A meal should provide protein, bread or cereal, fruit or
vegetable or both, and milk.
As you can see, toddlers need remarkably little food. A typical meal may
consist of 1 1/2 cups milk, 1/4 slice toast, a few bites of scrambled
egg, and a tablespoon of applesauce. It's not surprising that the most
common concern of a toddler's parents is that their toddler doesn't eat
enough, especially vegetables. While what the eat may not look like
much, keep in mind that toddlers are small and not growing too quickly
Nor should the initial rejection of a food be interpreted as a fixed and
true dislike of it. Only after several exposures will he learn the food
is safe to eat. After several occasions of tasting the food with no
negative side effects, such as nausea or vomiting, he learns the food is
okay. Even one experience of lousy gastrointestinal consequences,
however, can cause a long-term rejection of a food.
Knowing this, the most successful tactic is to offer a couple
opportunities a week to try a new food. Don't coerce your child to eat
it, but make clear that you expect him to taste it. Always allow him to
spit it out if he wants. It is important to establish a policy of at
least tasting a new food in late infancy, before the strong sense of
autonomy and independence takes hold. Never force a child to eat,
though. That approach, sometimes successful in the short-term, will
backfire later on.
Equally as important as offering the new food often is the atmosphere in
which it is offered. Certain commonly accepted feeding practices have
unintended effects on a toddler's food preferences. For example, dessert
(usually sweet) comes at the end of a meal and is often used as a reward
for "eating your vegetables," or is withheld as a punishment for not
eating them. This has the effect of making the restricted food (in this
case, dessert) more highly desired -- they want what they can't have.
According to Dr. Leann Birch, this strategy reduces a child's preference
for the food he is forced to eat -- all too often, the nutritious ones.
Coping with picky, erratic eating can be exasperating, even in light of
your intellectual approach to it. To help deal with it, understand your
role well and know you have carried it out the best you can.
Tips for Encouraging Your Child to Eat
Your job is to offer a wide variety of wholesome foods in a
non-pressured, supportive setting, and according to a regular,
predictable schedule. Try to:
* Present new foods at least twice a week.
* Offer new foods along with old favorites.
* Serve small, toddler-size portions. Too much on the plate can
make them feel overwhelmed.
* Foods should be easy to chew. Toddlers can't chew tough things.
* Food should be bite-size.
* Toddlers like colorful foods.
* Try changing the venue of his meals -- serve lunch in the
playhouse, snack as an afternoon tea party.
* Toddlers enjoy playing with their food. It is a part of learning
about it, so, within reason, allow this to happen.
* Let them help in food preparation.
* Grow a vegetable garden.
* Make food attractive -- arrange it in the shape of an animal, a
face, etc.
* Offer limited choices. For example, ask "Do you want orange
juice or apple juice?" instead of "What do you want to drink?"
* Eat as a family as much as possible. Kids learn by imitating
what they see.
* Help ensure that they come to the table hungry.
* Don't use food to cure boredom or as a pacifier
Toddlers need snacks to get them through the day and because they eat so
little, they have no room for calories without nutrients. To make sure
the snacks you serve aren't "empty calories," keep your pantry full of
healthful snacks and pack some along when you go out.
Healthy Snack Ideas for the Toddler on the Go
* bananas
* small boxes of favorite cereals
* boxes of raisins
* Fig Newtons
* whole wheat, low-salt pretzels
* homemade mini-muffins (Keep a supply in your freezer.)
* peanut butter crackers (Make sandwiches out of whole grain
crackers and natural peanut butter.)
* mini-bagels
* cheese cubes
* rice cakes
* small juice boxes
* whole grain granola bars
* zip lock bags of toddler-made gorp (Let him decide what to mix
in!)
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