Dietary Guidelines & Sample Meal Plans

Dietary Guidelines & Sample Meal Plans

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You are in control of the food and beverages you offer your child. Feed your child with varied and well-balanced meals1.

Nutritional needs for your growing child

  Food Samples Age 1 - 3 years Age 4 - 6 years
Rice, Cereals & Grains
  • Rice.
    Cooked.
    2 - 5 tablespoons
  • Bread.
    ½ - 1 slice.
  • Pasta.
    Cooked.
    2 - 5 tablespoons
  • Potato.
    2 - 4 wedges.
2 portions per day. 3 portions per day.
Vegetables
  • Leafy Vegetables.
    Cooked.
    ½ - 2 tablespoons.
  • Carrots.
    2 - 6 sticks.
  • Broccoli / Cauliflower.
    Cooked.
    ½ - 2 tablespoons.
  • Peas.
    Cooked.
    ½ - 2 tablespoons.
2 portions per day.

2 - 3 portions per day.

Fruits
  • Banana.
    1 Whole. (small)
  • Papaya.
    ¼ - 1 slice.
  • Apple.
    ¼ - ½ fruit. (medium)
  • Grapes.
    3 – 10 fruits. (small)
2 portions per day.

2 - 3 portions per day.

Meat, Poultry,
Fish & Legumes
  • Chicken.
    2 - 4 tablespoons.
  • Fish.
    2 - 4 tablespoons.
  • Egg.
    Poached/Boiled/Fried.
    1/2 - 1
  • Beans.
    2 - 3 tablespoons.
1 ½ portions per day. 2 portions per day.
Milk & Dairy
Products
  • Milk.
    1 Glass (250ml).
  • Cheese.
    2 slices.
  • Yoghurt.
    1 Cup (125ml).
2 - 3 portions per day. 3 portions per day.

Preparing Balanced Meals.

Using the Malaysian Healthy Plate and adopt the quarter-quarter half principle for balanced meals1.

Sample Meal Plan for Children

For an average child who is growing well, it is usually not necessary to count his/her daily calorie consumption. However, knowing how many calories your child needs per day can help you plan your child’s nutritional intake and ensure he/she is on the right track towards achieving optimal adult height.

Children aged 1 – 3 years
(1000 calories per day)

BREAKFAST:

2 – 4 tablespoons of cereal with ½ glass of milk.

MORNING SNACK:

1 - 2 pieces cream crackers.
½ glass of milk.

LUNCH:

2 - 5 tablespoons of rice.
2 - 4 tablespoons of stir-fried vegetables.
4 tablespoons chicken, cooked in soup.
1 whole banana (small).
1 glass of water.

TEA:

¼ - ½ of an apple (medium).
1 – 2 tablespoons of yoghurt.
1 glass of water.

DINNER:

2 - 5 tablespoons of rice.
2 - 4 tablespoons of stir-fried vegetables.
4 tablespoons fish, cooked in light soy sauce.
1 glass of water.

SUPPER:

1 glass of milk.

Children ages 4 – 6 years
(1000 calories per day)

BREAKFAST:

1 ½ - 2 slices of bread.
1 teaspoon jam.
1 glass of milk.

MORNING SNACK:

2 – 3 pieces biscuits.
½ - 1 slice of papaya.
1 glass of water.

LUNCH:

5 – 10 tablespoons of rice.
2 – 4 tablespoons of mixed vegetables.
4 tablespoons sweet & sour fish.
1 slice of watermelon.
1 glass of water.

TEA:

½ - 1 piece of bread bun.
1 glass of milk.

DINNER:

5 – 10 tablespoons of rice.
2 – 4 tablespoons of mixed vegetables.
4 tablespoons of chicken, masak kunyit.
¼ - ⅓ of an apple (medium).
1 glass of water.

SUPPER:

1 glass of milk.

REFERENCES:
1 Ministry of Health Malaysia http://www.myhealth.gov.my/en/category/nutrition/

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