4 healthy 5 perfect is a term that is familiar to the people of Indonesia. 4 healthy 5 perfect is a food menu that includes staple foods, side dishes, vegetables, fruits, and added milk.
4 healthy 5 perfect is a campaign introduced by the government in 1952. The campaign aims to create a healthy Indonesian society. So that the application is not wrong, here are 4 healthy 5 perfect guidelines for the right child.
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Guide 4 Healthy 5 Perfect Right
To determine the dose of 4 healthy 5 perfect in children, here are guidelines that you can apply:
1. Staple food
Rice is a staple food for Indonesian people and also a good source of carbohydrates. Quoted from the American Academy of Pediatrics (AAP), the following is the recommended dose of rice for children per day:
- Age 4-8 years: 8 tablespoons of rice.
- Age 9-13 years: 10 tablespoons of rice.
2. Side dishes
There are various types of side dishes that fall into category 4 healthy 5 perfect for children, namely:
- Egg
Eggs are a source of protein that the body needs, especially egg yolks. The protein in eggs is useful for optimizing muscle tissue and effectively regulating the acidity of the pH in the body. However, children are not recommended to eat eggs up to 2 eggs per day.
- Fish and meat
Salmon is rich in omega-3 fatty acids, potassium, selenium and vitamin B12 which are good for optimizing a child’s brain. Meanwhile, chicken and beef are rich in protein, fat and energy which are good for health.
- Tofu and tempeh
Tofu and tempeh are rich in protein, fat and carbohydrates which are good for health. The following is the dose of protein consumption based on the age of the child:
- Children aged 4-8 years, need 300-550 grams of protein per day.
- Children aged 2-3 years need 1,000-1,400 kcal per day.
- Children aged 4-8 years, need 1200-1800 kcal.
3. Vegetables
For optimal child growth, give fresh raw vegetables, boiled, or processed in the form of juice. Vegetables that are recommended for children are green, orange, red vegetables, or beans. Children need an average of 1-2.5 cups of vegetables per day.
4. Fruits
Like vegetables, fruits contain fiber and minerals that the body needs. Quoted from the Journal of Antioxidants, the antioxidant content in fruit peels consists of the color of chlorophyll, for example guava and kiwi. So that children don’t get bored in eating fruits, vary them in the form of juice, but without sugar. For optimal child growth, give 1-1.5 cups of fruit per day or the equivalent of one whole, medium-sized apple.
5. Milk
Milk is an addition to the 4 types of food above. Give milk to the child up to three times a day. Various types of milk are recommended in category 4 healthy 5 perfect, namely cow’s milk, soy milk, and almond milk.
That’s an explanation of 4 healthy 5 perfect and guidelines for consumption. Apply it to children so that healthy eating patterns are formed early on. If you are still unsure, you should consult a doctor to find out the type of food and the right dosage for children.
