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Want to make sure your little ones get a healthy
start that will serve them well during these key
growth years? Read on for wise advice.
You know that adequate nutrition is vital to keep
your kids’ growth and health on track. But that
doesn’t mean they need more, more and more
food. Yes, children’s growing bodies need more
nutrients than adults, but their diets shouldn’t
provide excessive calories and cause them to gain
an inappropriate amount of weight. Overall, about
50-60% of a child’s calories should come from
carbohydrate sources, 25-35% of calories should
come from fat, and the rest (10-15% of calories)
should come from protein. Just like the diets of all
family members, children’s diets should include
plenty of fruits, vegetables, lean protein sources,
low fat dairy products, whole grains and healthy
fats. That said, you want to focus on the following
nutrients—think of them as health MVP’s—and
make sure they are a part of your little one’s eating
habits. And make sure to read what they shouldn’t
be eating, too. |
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What they need:
Iron: Iron is one of the most important nutrients for a growing child, as it is
needed to transport oxygen throughout the body. Without enough iron, the body
won’t be able to get the amount of oxygen it needs for optimal functioning.
Amount needed: 1-3 years, 7 mg; 4-8 years, 10 mg; 9-13 years, 8 mg; 14-18 years,
11 mg for males, 15 mg for females
Good sources: lean beef, eggs, fortified cereals/baby cereals, spinach, wheat
germ, and dried apricots. Need an interesting way to get your child to eat it?
Try mixing wheat germ into a batch of cookie batter when baking! |
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Calcium: Throughout childhood and adolescence, calcium is the “building block”
for strong and healthy bones. It is essential that your child gets enough
calcium during the early years, to assure that they are starting their adulthood
with the strongest bones possible!
Amount needed: 1-3 years, 500 mg; 4-8 years, 800 mg; 9-13 years, 1300 mg; 14-18,
1300 mg
Good sources: low-fat milk, yogurt, and cheese, as well as broccoli, kale and
tofu. Want to double up your child’s intake? Make a yogurt dip for broccoli! |
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B Vitamins: The B vitamins promote growth and development as well as are
essential to energy metabolism. B vitamins are needed for many processes in the
body—make sure to get these in!
Amount needed:
Vitamin B1 (Thiamin): 1-3 years, .5 mg; 4-8 years, .6 mg; 9-13 years, .9 mg;
14-18 years, 1.2 mg for males, 1 mg for females
Vitamin B2 (Riboflavin): 1-3 years, .5 mg; 4-8 years, .6 mg; 9-13 years, .9 mg;
14-18 years, 1.3 mg for males, 1 mg for females
Vitamin B3 (Niacin): 1-3 years, 6 mg; 4-8 years, 8 mg; 9-13 years, 12 mg; 14-18
years, 16 mg for males, 14 mg for females
Vitamin B6: 1-3 years, .5 mg; 4-8 years, .6 mg; 9-13 years, 1 mg; 14-18 years,
1.3 mg for males, 1.2 mg for females
Vitamin B12: 1-3 years, .9 mg; 4-8 years, 1.2 mg; 9-13 years, 1.8 mg; 14-18
years, 2.3 micrograms
Good sources: For vitamin B6, serve up eggs, milk, oatmeal, bananas, wheat germ,
chicken, beef and fish. And for vitamin B12, some powerhouses are milk, eggs,
cheese, beef, chicken, and fish. Want to give your children a power packed
dinner? Make baked chicken with a coating of whole-grain bread crumbs and wheat
germ! Your child can get another key B vitamin, folate, from spinach, beans,
fortified cereals and bread, and dark leafy green vegetables.
Zinc: Zinc is needed to give a “jumpstart” to the enzymes that control the
division and growth of cells as well as for protein synthesis. Zinc is an
extremely important mineral for children, but is often low in their diets, and
deficiency is often overlooked. If a child is deficient, their growth can be
permanently stunted. Zinc deficiency can also cause a decrease in appetite,
changes in taste sensations, and poor wound healing.
Amount needed: 1-3 years, 3 mg; 4-8 years, 5 mg; 9-13 years, 8 mg; 14-18 years,
11 mg for males, 9 mg for females
Good sources: lean beef, turkey, dark chicken meat, egg yolk, yogurt, milk,
fortified cereals, whole-wheat bread, beans and peas. Need to sneak some extra
zinc into your child’s diet? Make a healthy pot of chili with ground turkey and
tons of beans. Toast some whole-wheat tortillas and serve them on the side! |
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Fiber: Fiber is a very important part of a healthy diet. A rule of thumb to
estimate your child’s fiber needs is “age +5 grams”. So, if your child is 5
years old, they need at least 10 grams of fiber per day, while a 7 year-old
child needs at least 12 grams per day, etc.
Good sources: If your child eats an appropriate amount of fruits and vegetables
and whole grains for their age, they are most likely getting the amount of fiber
that they need. Other ways for kids to get fiber are from whole grains, beans
and nuts! |
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Water: Just
like adults, children need to consume adequate water for optimal functioning!
They should have 6-8 glasses each day—more in warm weather and/or if they are
exercising. Even being slightly dehydrated can have effects on a child’s health,
well-being, performance and learning. Is your child not drinking enough? Go
shopping with him/her for a fun new water bottle for them to carry around!
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