Une alimentation équilibrée grâce aux repères nutritionnels
Nourrir les enfants de manière équilibrée pour leur assurer une croissance en pleine forme vous semble bien compliqué ? Meersens vous résume de façon très simple les principaux repères nutritionnels à connaître pour que vos bambins et adolescents adoptent une alimentation équilibrée quel que soit votre budget.
Temps de lecture : 3 minutes
Les repères nutritionnels pour les bébé (0 à 36 mois)
Les repères nutritionnels pour les enfants et adolescents (3 à 17 ans)
Les données présentées sont basées sur la mise à jour de 2020 réalisée par le Haut Conseil de Santé Public pour l’alimentation des bébés, enfants et adolescents sur les principaux repères nutritionnels à connaître.
Les repères nutritionnels pour les bébés de 0 à 36 mois
Repère principal :
0-4 mois révolus : alimentation lactée exclusive: lait maternel et/ou préparation pour nourrisson (dit lait 1er âge) exclusivement.
Données complémentaires :
Le lait ½ écrémé (composition insuffisante en lipides) n’est pas recommandé. Les fromages et produits laitiers au lait cru ne doivent pas être consommés.
Repère principal
4 à 6 mois révolus : lait maternel et / ou transition des préparations pour nourisson (lait 1ère age) vers les préparations de suite (2ème age) durant la diversification
Données complémentaires
Lorsque le lait entier est utilisé, il est souhaitable de favoriser la couverture des besoins par d’autres aliments riches en fer: légumineuses, viandes, consommation concomitante d’aliments source de vitamine C (tels les agrumes) permettant d’améliorer l’absorption du fer.
Repère principal
6 à 12 mois révolus : lait maternel et/ou lait 2ème âge, minimum 500 ml/j, sans dépasser 800ml par jour de lait ou équivalent laitier.
Données complémentaires
Les laits infantiles en poudre sont habituellement moins coûteux que les laits liquides
Repère principal
12 à 36 mois révolus : pour les apports lactés, lait maternel et/ou lait dit de ‘croissance’ et/ou lait entier de vache UHT. Les quantités recommandées sont autour de 500mL, sans dépasser 800ml par jour de lait ou équivalent laitier
Données complémentaires
Il peut être proposé de sucrer les produits laitiers avec des fruits
Repère principal
Tous les fruits et légumes peuvent être introduits dès la diversification à partir de 4 – 6 mois. A la fin de la diversification, ils doivent être consommés à chaque repas.
Données complémentaires
Préférer un fruit à un verre de jus de fruits. Privilégier les préparations faites maison par rapport aux préparations du commerce. Privilégier les fruits et légumes cultivés selon des modes de production diminuant l’exposition aux pesticides (selon un principe de précaution).
Repère principal
L’introduction des fruits à coque sans sel ajouté est possible en poudre, mélangés à d’autres aliments dès le début de la diversification à 4-6 mois
Données complémentaires
Chez le jeune enfant, la consommation de ces produits entiers est à éviter du fait du risque d’étouffement.
Repère principal
L’introduction des légumineuses est possible dès le début de la diversification à 4-6 mois pour atteindre le repère après un an d’au moins 2 fois par semaine
Données complémentaires
Adapter en fonction de la capacité de mastication et de déglutition et la tolérance digestive de l’enfant. La consommation concomitante de céréales favorise la biodisponibilité des protéines
Repère principal
L’introduction des pommes de terre et des produits céréaliers est possible dès le début de la diversification à 4-6 mois et pas plus tard que 12 mois révolus
Données complémentaires
Le gluten peut être introduit dès le début de la diversification, y compris chez les enfants à risques d’allergie. Il est déconseillé de proposer des produits à base de soja aux enfants de moins de 3 ans.
Repère principal
L’introduction de viandes volailles œufs et poisson est possible dès le début de la diversification à 4-6 mois. De 10 g/j de 6 à 12 mois, 20 g/j de 1 à 2 ans, 30 g/j de 2 à 3 ans.
Données complémentaires
Avant 3 ans les viandes et poissons doivent être consommés très cuits. L’œuf doit être consommé cuit (dur) : ¼ d’œuf entre 6 et 12 mois, 1/3 de 1 à 2 ans, puis 1/2 de 2 à 3 ans
Repère principal
Introduire les matières grasses dès le début de la diversification à 4-6 mois, en les ajoutant aux préparations maison et commerciales
Données complémentaires
Une cuillère à café au repas dès le début de la diversification. 1 à 2 cuillères(s) à café d’huile ou 1 noisette de beurre à chaque repas selon la diminution des apports en lait maternel ou infantile
NB : les produits sucrés, la charcuterie, le miel (risque microbiologique), et les produits salés sont à proscrire.
NB : Entre l’âge de deux ans et huit ans environ, la plupart des enfants traversent une phase de néophobie alimentaire pendant laquelle la variété des aliments acceptés est réduite. L’intensité de la néophobie alimentaire peut être diminuée grâce à une exposition précoce (dès l’âge de 4-6 mois) d’aliments de différentes saveurs.
Les repères pour les enfants et adolescents de 3 à 17 ans
Repère principal
Manger au moins 5 fruits et légumes par jour
Données complémentaires
Toutes les formes : frais, surgelés ou en conserve, crus ou cuits, natures ou préparés. Pas plus d’un verre (1/2 verre avant 11 ans) de jus de fruits (sans sucres ajoutés) par jour.
Repère principal
Fruits à coque sans sel ajouté : une petite poignée par jour
Données complémentaires
Ce repère correspond à 3 à 6 noix, noisettes, amandes. Attention aux consommations excessives, compte-tenu de leur valeur calorique.
Repère principal
Légumineuses : Au moins 2 fois par semaine
Données complémentaires
A mélanger avec des produits céréaliers pour un apport en protéines optimal (couscous, pois chiche ; riz haricots rouges…)
Repère principal
Produits céréaliers : À consommer tous les jours, en privilégiant les produits complets ou peu raffinés par rapport aux produits raffinés
Données complémentaires
Seules les céréales du petit déjeuner complètes non sucrées peuvent être incluses dans ce groupe. Adapter en fonction de la tolérance digestive de l’enfant pour les produits complets
Repère principal
3 produits laitiers par jour (il est préférable d’éviter des apports trop élevés en produits laitiers.)
Données complémentaires
A l’intérieur des produits laitiers, privilégier ceux qui sont riches en calcium. Les petits suisses sont moins riches en calcium que les autres produits laitiers.
Repère principal
Poisson deux fois par semaine. Sur les autres jours, en alternance, volaille et œufs
Données complémentaires
Il n’est pas nécessaire d’en consommer à chaque repas. Pour la viande hors volaille, elle peut être consommée mais en quantité limitée : pas plus de 500g/semaine pour les adolescents
Repère principal
La charcuterie et toutes les viandes transformées peuvent être consommées mais en quantité limitée
Données complémentaires
Le jambon blanc dans cette catégorie est l’un des produits les moins défavorables sur le plan nutritionnel
Repère principal
Eviter les consommations excessives de matières grasses et privilégiez les huiles de colza et de noix et l’huile d’olive.
Données complémentaires
Les matières grasses animales sont à réserver à un usage cru ou tartinable et en quantité limitée
Repère principal
Limiter la consommation de produits sucrés
Données complémentaires
Le sucre peut être présent dans de nombreux aliments, et pas nécessairement sous forme visible. Il n’y a pas de bénéfice démontré à consommer des produits édulcorés. Privilégier les préparations maison qui permettent de se représenter les quantités de sucres ajoutées
Repère principal
La seule boisson recommandée est l’eau (à volonté)
Données complémentaires
Limiter la consommation de boissons sucrées et au goût sucré (dont les boissons édulcorées), Les boissons contenant de la caféine sont à proscrire de leurs effets indésirables potentiels chez l’enfant et l’adolescent.
Repère principal
Limiter la consommation de sel
Données complémentaires
Afin d’habituer les enfants à une alimentation peu salée, il convient d’être vigilant sur le cumul tout au long de la journée. Utiliser le sel iodé
NB : les portions d’un enfant de 3 à 6 ans représente environ la moitié des portions recommandées pour des adultes.
NB : Il est normal que les portions des adolescents en période de croissance puissent être supérieures à celles d’un adulte.
Analysez votre environnement et votre alimentation où que vous soyez !
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