In addition to eggs and fish, meat is one of the good sources of protein to support child development. Although vitamins and minerals are dense, parents also need to remember that meat contains high fat which is not good for consumption in large quantities, especially for children. So, how much portion of meat for children can be consumed in a day?
Recognize the nutritional content of meat first
Meat is the food rich in protein, iron, and vitamin B12 which is good for children's health. Quoted from Healthline, every 100 grams of red meat contains:
- Energy: 170 calories
- Fat: 10 grams
- Zinc: 32 percent of daily needs
- Vitamin B12: 37 percent of daily needs
- Vitamin B3: 25 percent of daily needs
- Selenium: 24 percent of daily needs
- Vitamin B6: 18 percent of daily needs
- Iron: 12 percent of daily needs and more easily absorbed in the body
Judging from its nutritional content, meat contains high calories and fat. The more calories and fat intake in a child's body, the greater the risk of heart disease and obesity in children during their development.
However, this does not mean children cannot eat meat at all, huh. Remember, there are still vitamins and minerals in the meat that are useful for increasing energy and maintaining a child's immune system.
So, how much meat for children is safe for consumption?
Starting at the age of two, children can eat beef to increase their protein intake. However, the portion is certainly not as much as adults, huh.
Based on the Nutritional Needs Number of the Indonesian Ministry of Health, children aged 1-3 years need 1600 calories, 26 grams of protein, and 44 grams of fat. However, this number must be met by a combination of food menus that contain balanced nutrition, from basic foods, vegetables, fruits, protein foods, to dairy products.
Elisa Zied, a certified nutritionist and spokesperson for the Academy of Nutrition and Dietetics, revealed that the number of needs can be obtained by consuming 56 grams of meat for children every day. This means that in a week, the portion of meat for children can still be considered safe if not more than 283 grams of meat.
Children do not want to eat meat, what should be done?
Your child may not be fond of eating beef for various reasons, ranging from hard textures, hard to chew, or unpleasant taste. As a result, children will prefer to eat eggs or chicken which tastes better and is easier to digest.
As a parent, don't be discouraged when you see children refusing to eat meat. There are some tricks that you can do when giving meat to children, including:
1. Cook the meat until tender
Hard meat texture is often the reason why children do not want to eat meat. Because of that, make sure you have really cooked the meat for the child until it's soft and easy to chew.
You can serve meat for children by processing it into sausages, meatballs or burgers that are preferred by children. Choose meat that is low in fat because usually the texture is softer and easier to process.
2. Feed meat for children as often as possible
The true child is a master copycat of his parents. That is, children will usually imitate everything their parents do.
So, invite your child to eat meat together while feeding him little by little. Even though your little one keeps refusing to eat meat, keep offering it slowly. Over time, children will learn to like the taste of meat and get used to chewing it.
3. Give alternative sources of protein
If you have done many ways, but your little one still doesn't like eating meat, then let the little one choose the food he likes. Avoid forcing children to eat meat, because they are afraid that the child will be difficult to eat.
Most importantly, make sure that your child's protein needs are fulfilled every day. Change the meat menu with other alternative protein sources such as fish, eggs, tempeh, and tofu that are preferred by children. Relax, these foods generally contain the same nutrients as meat, only the iron content is lower.
To facilitate absorption of iron from food, give your child a food source of vitamin C such as oranges or strawberries as a snack. You can also add potatoes and tomatoes to the children's diet to enrich vitamin C intake.