Nutrition for kids has the same principle as nutrition for adults. Everyone needs nutrition. Nutrition for kids however, means different things at different ages of their development. There are a few things to keep in mind when deciding on a dirt plan for your children. There are five categories that parents and guardians should make sure their children have everyday.
- Dairy – Make sure you encourage your children to drink and eat cashew, almond, rice and soy milks and cheeses. This is important when dealing with nutrition for kids.
- Protein – Plant based protein contain the same or more of the amount of protein as animal derived protein. It is also more readily absorbed by the body. Whole grain products as well as nuts, seeds, beans, and peas are also a great source of protein.
- Fruits – Fruits are anything that contains seeds in them. Children should be encouraged to eat as much fresh fruits as they can. Don’t worry about overeating in that department because of the natural fiber that fruits contain. Fiber makes you feel full. This in turn limits how much you can eat. Nutrition for kids means including as much fresh fruits in your child’s diet as you can.
- Grains – Whole grains like brown rice, wild rice, quinoa, oats, and 100% whole wheat bread should be a staple in you child’s diet. Whole grain and multi grain pasta can also be added.
- Vegetables – When it comes to nutrition for kids, fresh vegetables should be in every meal. Fresh vegetables not only has loads of fiber but needed antioxidants, vitamins and minerals that children need to grow and develop.
Nutrition For Kids Ages 2-3 Years
Protein – Anywhere from 2-4 ounces
Calories – Make sure you child gets between 1000 and 1400 calories per day depending activity.
Fruits and Vegetables – They need anywhere between 1 to 2 cups of each per day.
Grains – 3-5 ounces per day is the ideal mark.
Dairy – 2-2.5 cups per day is good.
Nutrition For Kids Ages 4-8 for Girls
Protein – Anywhere from 3 – 5.5 ounces per day is good.
Calories – 1,200 – 2,000 depending on activity and growth
Fruits and Vegetables – Anywhere from 1.5 – 2.5 cups per day
Grains – 4 – 6 ounces per day is the ideal.
Dairy – If you give them 2.5 – 3 cups they will have what they need.
Nutrition for kids can be daunting at times. However, with proper planning nutrition for kids can be fun and rewarding. Keep up the variety and your child will learn to love their diet. Teaching your child the importance of proper nutrition for kids will help them eat properly as they enter adulthood.
Good nutrition for kids start with good nutrition for adults. Children must see in you what you expect from them. Eating well as an adult tells them that the diet you are on is the right one. We all want our kids to be happy and healthy. We can achieve this in some part with proper nutrition for kids.
English