It is well known that nutrition plays a crucial role in the health and development of children, making it very important to provide them with a balanced diet. However, to do it correctly, we must know what they need to consume and in what quantities.

It is always advisable to consult a professional about the specific amounts your child needs, as these vary according to age, weight, physical activity, and lifestyle. Nevertheless, we can follow the amounts stipulated by global health authorities, such as the WHO, which serve as examples of a balanced diet for children.

The usual diet established in the Official Standard of the Health Department regarding nutrition education aims to prevent health risks and, among other things, states that a balanced diet for children must meet the following:

- It must be complete: including all nutrients such as carbohydrates, fats, proteins, vitamins, and minerals.

- Balanced: the foods consumed must contain nutrients in an adequate proportion.

- Safe: regular consumption should not pose health risks, meaning it is free of harmful microorganisms, toxins, and contaminants, and is consumed in moderation.

- Sufficient: it must meet nutritional needs, allowing children to grow and develop correctly.

- Varied: it should include different foods from each group in every meal.

- Appropriate: it should align with tastes, customs, and economic resources, without sacrificing the previous characteristics.

To achieve a balanced diet for children, it is necessary to consider the types of foods that exist and how often they should be consumed.

The basic food items are those found at the base of the pyramid and should be eaten daily, such as cereals, vegetables, seeds, fruits, milk, proteins, dairy products, and healthy fats like olive oil.

The alternate food items are in the middle tier and include foods that should be eaten several times a week, such as legumes, nuts, fish, eggs, and lean meats.

On the other hand, the occasional food items are at the top of the pyramid and include baked goods, sugars, soft drinks, fats, and red meats. As their name suggests, they should be eaten sporadically.

Below is an example of a menu based on the pyramid:

Breakfast
Dairy: One yogurt, a bit of cheese, or a glass of milk.
Cereals: A slice of bread with avocado.
One piece of fruit.

Mid-Morning
Fruit: One piece to have during recess. It should not be replaced by synthetic juices, as they contain a lot of sugar.
Also, have a dairy item like yogurt.

Lunch
Cereals: Pasta or rice are great options for the first course of the meal.
Proteins: Meat or fish, promoting consumption.
Vegetables: Fresh vegetables are recommended.
Water: should be the child's usual drink.
Salt: preferably use iodized salt.
Fat: a portion of olive oil or a quarter of an avocado.
Fruit: one piece, as dessert.

Afternoon Snack
Dairy: if yogurt was consumed in the morning, now have a glass of milk or cheese, to ensure variety.
Cereals: some cookies, nuts, or a sandwich.
One piece of fruit.

Dinner
Vegetables: in salad, puree, soup; any form is valid.
Proteins: eggs, meat, fish.
Fruit for dessert.

The pediatrician will always be the right person to adjust the quantities depending on the child's situation and health status. However, you now have a foundation and a guide to provide your little ones with healthy and appropriate nutrition.