A healthy diet refers to making children healthy, active, and disease-free. Everyone needs proteins, vitamins, carbohydrates, minerals and fats. These are called nutrients. There are at different stages of the kid’s life they need different nutrients at different ages. Nutrition for kids plays a very important role in the development of the child, providing them with essential nutrients that they need to thrive. From an early age, we can make children strong by introducing them to healthy eating habits. It plays a significant role in boosting their immune system and reducing the risk of obesity, chronic disease, weight issues Diabetes, etc. that occur later in life.
Nutrition facts for kids: Consider these nutrients in food for your child:
Fruits
Encourage your children to eat fresh foods such as fruits and dry fruits. ¼ cup of dry fruit counts as serving one fruit. You always should prefer seasonable fruits. They make your children healthy and disease-free.
Vegetable:
Encourage your children to eat fresh vegetables. Leafy greens make your children healthy. Nutrition for Kids that are supported in cognitive function and physical and mental well-being. I always prefer those vegetables which are in a lower quantity of sodium.
Proteins:
Choose seafood, eggs, unsalted nuts and seeds that are in the healthy nutrients. They make your children strong.
Dairy:
Encourage your children to drink and eat dairy products such as milk, yogurt and cheese. Dairy products are one of the fastest ways for healthy development of your children.
Grains:
Choose grains, cereals, brown and wild rice for your children. They make them healthy and wise
Aim to limit your child’s calories: Nutrition for kids
Added Sugar:
Avoid your children from sugar foods like sodas and other drinks. Choose fewer amounts of sugar foods such as cereals etc.
Saturated fats:
Salt:
Saturated foods as red meat, hot dogs, poultry, butter, pizza, sandwiches and ice-cream, etc. are harmful to the child’s health.
Avoid your children from salty foods such as sandwiches, bread, meat, chips, cookies and condiments.
Daily Guidelines for Girls
Age 0 to 2:
In 0 to 6 months, infant girls need around 100 to 110 calories per kilogram, 9-11 grams of proteins per day, about 30-31 grams of fat per day, and a specific amount of minerals and vitamins. In 7 to 12 months, they need 95-100 calories per kilogram, 11-14 grams of proteins per day, about 30-31 grams of fat per day, and also need solid foods including iron, calcium and vitamin D. In 1 to 2 year of age cycle, they need 900-1000 calories per day, 13-20 grams of proteins per day, 30 to 40 grams of fats, carbohydrates, and other nutrients.
Age 2 to 4:
At this age Nutrition for Kids is vital, girls need 1000- 1400 calories per day depending on their activity level. They need 13-20 grams of proteins as essential for their healthy growth and physical and mental strength. Girls should consume 30-40 grams of fats per day. Limited trans and saturated fat is necessary for heart health. They should consume 130-17 grams of carbohydrates per day including whole grains, fruits, vegetables, and legumes. They should consume 300-500 micrograms of vitamin A per day obtained from carrots, pumpkins spinach, etc. They should consume 15-30 milligrams of Vitamin C per day obtained from citrus fruits. They should consume 7-10 milligrams of iron per day obtained from fish, cereal and beans.
Ages 5 to 8
At this age, the requirement range of calories is 1,200-1,800 per day, with 19-34 grams of proteins obtained from fish, eggs, dairy products, nuts, etc. The recommended fat is 30-55 grams per day obtained from nuts, seeds, and oils. Girls in this age should take 14-25 grams of fiber per day. It helps in making them healthy and disease-free. 1000 milligrams of calcium per day which is beneficial in strong teeth and bones. 60 amount of Vitamin D, 25-30 milligrams of vitamin C, vitamin A, and vitamin B should be consumed in this age of girls. They can be obtained from fruits, leafy greens, dairy products, eggs, fish and grains. They are useful for girl’s hair, skin and overall health.
Ages 9 to 13
In this age, Girls should consume 8 milligrams of iron per day, 1300 milligrams of calcium per day, vitamins A, B, C, and D. 8-11 milligrams of zinc are needed in this age of girls. It supports growth and reduces inflammation.130-230 carbohydrates per day should be consumed by girls which is useful for the body’s function. 240-360 milligrams of magnesium should be taken because it supports in energy production, bone health, and muscle function. 1,250 and 1,500 milligrams of phosphorus needed in this age of girls help to maintain cell function, energy metabolism, and bone health.
Daily Guidelines for Boys
Age 0 to 2:
In this age cycle, an infant boy should consume 1,000-1,400 calories a day. Toddlers should have to consume 660 IU of vitamin D, 7 milligrams of iron per day and 700 grams of calcium. In the 12 to 24 age cycle, kids should drink proper and sufficient amounts of milk that helps in brain function and growth. Carbohydrates, proteins and dairy products are a vital source of energy for toddlers. 16 ounces of calcium is sufficient for the infant’s boys. In this cycle of children, they should consume rich iron foods. Large quantity of milk as more than 32 ounces per day also fulfills the risk of the deficiency of iron.
Age 2 to 4:
In this age cycle, boys should need to consume 1,000-1,600 calories depending on their growth level, 2 to 5 ounces of proteins, and a specific amount of fiber. They need 1 to 1.5 cups of fruits, 1 to 2 cups of vegetables, 3 to 5 ounces of grains, and 2 to 2.5 cups of dairy. 700-1000 milligrams of iron per day support bone health. In this age, they need to intake iron, calcium, zinc, and vitamins A, D, E, and k. These nutrients are provided from lean meats, beans, iron-fortified cereals, yogurt, cheese, whole grains, orange fruits and fishes etc. These nutrients support health status of these ages of boys.
Age 5 to 8:
In this life cycle, boys should need to take 1,200-2,000 calories per day depending on their growth level. They approximately need 19-34 grams of proteins per day obtained from fish, eggs, nuts and dairy products. Carbohydrates 130-210 grams per day are necessary for making the baby disease-free, strong, and active. 25-30% of fat should be taken at these ages of kids. 19-25 grams of fiber per day supports a kid’s immune system and prevents some other diseases. At these ages of boys should intake Vitamin A, C, D, and E obtained from carrots, leafy greens, sweet potatoes, tomatoes, berries, yogurt and bell peppers etc.
Age 9 to 13:
Boys, in this age group, need 1,600 and 2,600 calories per day. Proteins recommended 19-52 grams per day that is essential for growth, production of enzymes, and repair of tissues. 25-35% of fats should be necessary for this life cycle boys. 8-11 milligrams of iron and 1300 milligrams of calcium per day are recommended for boys. These nutrients support wound healing and red blood cell production
If you want to make your kids healthy, strong, and active in their studies, and other physical and mental activities, make proper charts and diet plans for your kids. Proper and healthy Nutrition for kids protects your children from harmful, dangerous diseases like heart, skin, and others. Through this, we can make our child’s future bright and healthy. It is essential to follow a healthy diet plan and avoid your children from sugar foods. It is essential to ensure that children should intake sufficient calories, carbohydrates, proteins, vitamins, minerals, and dairy products according to their age.
