A healthy meal for a child should include a balance of nutrients from different food groups. Here's a simple and small example:
Protein: Include a serving of lean protein such as grilled chicken, fish, tofu, or legumes (e.g., lentils or beans).
Whole grains: Offer a portion of whole grains like brown rice, quinoa, or whole wheat bread to provide energy and fiber.
Vegetables: Include a variety of colorful vegetables like carrots, broccoli, spinach, or bell peppers. Serve them raw, steamed, or lightly sautéed.
Fruits: Offer a serving of fresh fruits like sliced apples, berries, or oranges to provide essential vitamins and natural sweetness.
Dairy or alternatives: Include a serving of low-fat milk, yogurt, or cheese. If your child is lactose intolerant, opt for fortified plant-based alternatives like soy milk or almond milk.
Water: Make sure your child drinks water with the meal to stay hydrated and avoid sugary beverages.
Remember to consider your child's age, specific dietary needs, and any potential allergies or restrictions. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice.