Autism Soccer: How to Design a Healthy Menu for Your Child

Balancing the meals your kids consume is key to make sure that they are healthy.

Feeding kids is usually one of the things that make parents wake up drenched in cold sweat. It means they are usually worried about how to create dishes not only appealing to them but that will be nutritious and taste amazing. This is especially important as every meal is the fuel they use to go about their lives, experimenting, growing, and learning what the world has to offer. With that in mind, I decided to give you different options to design a great menu for them.

Food pyramid

When thinking of a healthy menu, one of the questions that arise is what to include in the meals. It’s important for you to remember there are several food groups in the market and a plate should contain something from every one of them in order to have a balanced diet. While the proportions may vary according to the particular needs and taste of the child, it’s a great way to stir them into trying different things. Remember certain conditions like celiac disease or allergies can modify the amount of intake they should have to balance their diet, and this has to be done with the help of a pediatrician.

These are the basic elements on food pyramid according to the World Health Organization:

Carbohydrates at the base: Carbohydrates like bread, rice and certain vegetables like potatoes and cereals are the main elements of a healthy diet. In case the child has an intolerance to them caused by disease or hyperactivity that could be aggravated by the consumption of these foods, you need to find alternatives that could substitute them, as they represent 4 to 6 of the rations on the daily menu.

Veggies and fruits at the first level: These are not only tasty, but colorful, which will draw their attention to it and will increase their appetite. In the case of fruits, they could be used as desserts or snacks in-between big foods, like breakfast and lunch. They can also be incorporated as juices, but be mindful of them as they can often be overly sweet or contain a surplus of rations per glass. Kids need to have at least 5 of these served throughout the day.

Dairy and fat at the second level: Milk, cheese, and other dairy are at this level, along with fats like oils and butter. The amount per each one of them will vary according to the child’s age, being toddlers and small children the ones that will require consuming more milk, but something that is clear about this level is the amount of fat in the diets should not surpass 1 or 2 spoonfuls a day, at most.

Meagre meats and grains at the third level: These should be between 3 to 4 rations a day, according to the particular dietary needs of each child. Eggs, chicken, and fish are in this range, along with grains like peas and beans. Make sure the latter are presented in a great way, as they are often hard to palate for small children.

Greasy meats and cold cuts: Lunch meats and other types of cold cuts like ham, mortadella, sausages and salami are part of this group. They need to be consumed occasionally, as they are often greasy and contain high amounts of salt. Once or twice a week at most should be enough to incorporate these nutrients into the diet.

Sweets are at the top: Sugar is found in every fruit, so small sugary treats are often unnecessary in their diet. These should be spaced out and often consumed as desserts, without making them an everyday occurrence. High levels of sugar can lead to health conditions associated with high blood glucose and increase the uneasiness on children with diseases like ADHD.

Now that you know what foods to incorporate to their plates, there are a few tips you could find helpful to do it correctly:

Make it interactive

For small kids, the world is basically a huge playground. Parents and caretakers need to know these kids need to have these elements incorporated in the best possible way and this can be done through food-play. If they are small (1 to 3-year-old) you can place their food in containers with separations, so they can pick the items that they want to eat in their preferred order. Remember to keep the fruits aside for them to eat them after they finish the other foods.

Be conscious of the amounts: Small child means small stomach, but this is not often an association people make right away. Stuffing kids with excessive amounts of food is sadly a common occurrence, and while a plate with small elements of food might not seem fulfilling, a small-sized plate will be more nutritious than an adult-sized plate. Get indications from your pediatrician on the amount of food for your child needs and work around that, as overfeeding them can lead to serious health complications in the long run.

Add colors: Children are easily dazzled and attracted by bright colors and will happily consume these. Bright yellow peppers, green broccoli or asparagus, and red tomatoes are great examples of this. Make sure you present them individually in small portions, encouraging them to eat and try everything.

Incorporate water: Most kids prefer sweet drinks like juices and sodas to hydrate themselves, but this is not a good thing to do, as it can push their blood sugar levels to the roof. Teach them the benefits of drinking water, and you can spice it up by putting small bits of fruits and dashes of tea to give it a different flavor if they don’t like the plain one. These infusions can be prepared with a short notice, and the bit of fruit can transform into a treat.

Food is the main source of energy for small children and adults alike, that’s why it's so important for you to know how to design a healthy and nutritious menu your child’s particular needs. This will allow them to have the energy to do the things they love, like practicing sports at Autism Soccer. Enjoy your time with them and take advantage of all the energy they’ll have when they are well-nourished and ready to explore the world and its wonders!