Free Sample ie1 ie2 ie3
  • Home
  • Eating Right
  • Dietary Guidelines & Sample Meal Plans

Dietary Guidelines
& Sample Meal Plans

You are in control of the food and beverages you offer your child. Feed your child with varied and well-balanced meals1.

Nutritional needs for your growing child
 
Food Samples
Age 1 – 3 years
Age 4 – 6 years
Rice, Cereals & Grains
rice
  • Rice.
  • Cooked.
  • 2 - 5 tablespoons.
bread
  • Bread.
  • ½ - 1 slice.
pasta
  • Pasta.
  • Cooked.
  • 2 - 5 tablespoons.
potato
  • Potato.
  • 2 - 4 wedges.
2 portions per day.
3 portions per day.
Vegetables
leafy
  • Leafy Vegetables.
  • Cooked.
  • ½ - 2 tablespoons.
carrots
  • Carrots.
  • 2 - 6 sticks.
broccoli
  • Broccoli / Cauliflower.
  • Cooked.
  • ½ - 2 tablespoons.
peas
  • Peas.
  • Cooked.
  • ½ - 2 tablespoons.
2 portions per day.
2 - 3 portions per day.
Fruits
banana
  • Banana.
  • 1 Whole.
  • (small)
papaya
  • Papaya.
  • ¼ - 1 slice.
apple
  • Apple.
  • ¼ - ½ fruit.
  • (medium)
grapes
  • Grapes.
  • 3 – 10 fruits.
  • (small)
2 portions per day.
2 - 3 portions per day.
Meat, Poultry, Fish & Legumes
chicken
  • Chicken.
  • 2 - 4 tablespoons.
fish
  • Fish.
  • 2 - 4 tablespoons.
egg
  • Egg.
  • Poached/Boiled/Fried.
  • 1/2 - 1
beans
  • Beans.
  • 2 - 3 tablespoons.
1 ½ portions per day.
2 portions per day.
Milk & Dairy Products
milk
  • Milk.
  • 1 Glass (250ml).
cheese
  • Cheese.
  • 2 slices.
yogurt
  • Yoghurt.
  • 1 Cup
  • (125ml).
2 - 3 portions per day.
3 portions per day.

Preparing Balanced Meals.

Using the Malaysian Healthy Plate and adopt the quarter-quarter half principle for balanced meals1.

Sample Meal Plan
for Children

For an average child who is growing well, it is usually not necessary to count his/her daily calorie consumption. However, knowing how many calories your child needs per day can help you plan your child’s nutritional intake and ensure he/she is on the right track towards achieving optimal adult height.

  • Children aged 1 – 3 years
    (1000 calories per day)
  • breakfast
    BREAKFAST:
    • 2 – 4 tablespoons of cereal with ½ glass of milk.
  • morning snack
    MORNING SNACK:
    • 1 - 2 pieces cream crackers.
    • ½ glass of milk.
  • lunch
    LUNCH:
    • 2 - 5 tablespoons of rice.
    • 2 - 4 tablespoons of stir-fried vegetables.
    • 4 tablespoons chicken, cooked in soup.
    • 1 whole banana (small).
    • 1 glass of water.
  • morning snack
    TEA:
    • ¼ - ½ of an apple (medium).
    • 1 – 2 tablespoons of yoghurt.
    • 1 glass of water.
  • dinner
    DINNER:
    • 2 - 5 tablespoons of rice.
    • 2 - 4 tablespoons of stir-fried vegetables.
    • 4 tablespoons fish, cooked in light soy sauce.
    • 1 glass of water.
  • supper
    SUPPER:
    • 1 glass of milk.
  • Children ages 4 – 6 years
    (1000 calories per day)
  • breakfast
    BREAKFAST:
    • 1 ½ - 2 slices of bread.
    • 1 teaspoon jam.
    • 1 glass of milk.
  • morning snack
    MORNING SNACK:
    • 2 – 3 pieces biscuits.
    • ½ - 1 slice of papaya.
    • 1 glass of water.
  • lunch
    LUNCH:
    • 5 – 10 tablespoons of rice.
    • 2 – 4 tablespoons of mixed vegetables.
    • 4 tablespoons sweet & sour fish.
    • 1 slice of watermelon.
    • 1 glass of water.
  • morning snack
    TEA:
    • ½ - 1 piece of bread bun.
    • 1 glass of milk.
  • dinner
    DINNER:
    • 5 – 10 tablespoons of rice.
    • 2 – 4 tablespoons of mixed vegetables.
    • 4 tablespoons of chicken, masak kunyit.
    • ¼ - ⅓ of an apple (medium).
    • 1 glass of water.
  • supper
    SUPPER:
    • 1 glass of milk.
 

Dietary Guidelines & Sample Meal Plans

 
Reference
1 Ministry of Health Malaysia http://www.myhealth.gov.my/en/category/nutrition/