An Ideal Meal | pickyeating.com.sg

An Ideal Meal

SAMPLE MENU FOR THE 1- TO 3-YEAR-OLD CHILD

Breakfast

  • Whole milk* (1/2 cup)
  • Oatmeal (1/3 cup)
  • Strawberries (1/4 cup)
  • Margarine (1/2 tsp)
  • Whole-wheat toast (1 slice)
  • Jam or Jelly (optional)

Lunch

  • Whole milk* (1/2 cup)
  • Peanut butter and jelly sandwich (1/2)
  • Cooked carrots (2 tbsp)
  • Banana (1/2)

Dinner

  • Whole milk* (1/2 cup)
  • Chicken (1 1/2oz)
  • Gravy (2 tbsp)
  • Dinner roll (1)
  • Cooked peas (2 tbsp)
  • Margarine (1/2 tsp)
  • Mashed potatoes (2 tbsp)

Midmorning Snack

  • Vanilla wafers (2)
  • Orange juice (1/2 cup)

Midafternoon Snack

  • Fruit Yoghurt (1/2 cup)
  • Oatmeal cookie (1)
  • Water

Evening Snack

  • Applesauce (1/4 cup)
  • Graham crackers (2)
  • Whole milk* (1/2 cup)

* Whole milk is recommended for children up to 2 years

Approximate Nutrient Analysis
Energy (kcal) 1,340.26
Phosphorus (mg) 1,029.68
Protein (g) (15.38% of kcal) 51.54
Potassium (mg) 2,141.15
Sodium (mg) 1,218.84
Carbohydrate (g) (53.54% of kcal) 179.41
Zinc (mg) 6.12
Total vitamin A activity (retinol equivalents) (µg) 712.82
Total fat (g) (33.15% of kcal) 49.37
Vitamin C (ascorbic acid) (mg) 79.94
Saturated fatty acids (SFA) (g) (12.81% of kcal)19.08
Thiamin (vitamin B-1) (mg) 1.07
Riboflavin (vitamin B-2) (mg) 1.64
Monounsaturated fatty acids (MUFA) (g) (12.78% of kcal) 19.03
Niacin (vitamin B-3) (mg) 11.94
Folate (µg) 195.28
Polyunsaturated fatty acids (PUFA) (g) (5.24% of kcal) 7.81
Vitamin B-6 (pyridoxine, pyridoxyl and pyridoxamine) (mg) 1.22
Cholesterol (mg) 113.56
Vitamin B-12 (cobalamin) (µg) 2.57
Calcium (mg) 939.85
Total dietary fibre (g) 12.03
Iron (mg) 6.90 Insoluble dietary fibre (g) 8.15
Magnesium (mg) 233.63
Vitamin D (calciferol) (µg) 5.24