Nutrition For Kids (Including Quantity For Age Groups)

Nutrition For Kids (Including Quantity For Age Groups)

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  • March 4, 2024
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Do you want to learn how to provide the proper nutrition for your kids? Finding the right nutrition depends on your kid’s age and growth needs.

Hence, we have built a comprehensive guide focusing on the type of nutrients and the amounts you need to give based on your kid’s age and other important guidelines.

Get started to read ahead and put them to practice to see a devastating change in your kid’s health.

What Is Good Nutrition For Kids?

In simple terms, good nutrition for kids is providing the essential nutrients that impact the growth and development of your kids. Thus, you must provide your children with vitamins, minerals, carbohydrates, proteins, and fats.

However, the critical point is to focus on nutrient-dense foods packed with goodness and minimal added sugars, saturated fats, or salt.

A Healthy, Balanced Diet For Children

Kids’ nutrition depends on age, size, and growth activities.

However, here’s a quick breakdown of the daily guidelines based on age and gender:

Ages 2 To 4: Daily Guidelines

Girls:

  • 1,000 to 1,400 calories,
  • 2 to 4 ounces of protein,
  • 1 to 1.5 cups of fruits and vegetables,
  • 3 to 5 ounces of grains and 2 to 2.5 cups of dairy.

Boys:

  • 1,000 to 1,600 calories
  • 2 to 5 ounces of protein
  • 1 to 1.5 cups of fruits and vegetables
  • 3 to 5 ounces of grains
  • 2 to 2.5 cups of dairy

Ages 5 To 8: Daily Guidelines

Girls:

  • 1,200 to 1,800 calories
  • 3 to 5 ounces of protein
  • 1 to 1.5 cups of fruits
  • 5 to 2.5 cups of vegetables
  • 4 to 6 ounces of grains
  • 5 cups of dairy

Boys:

  • 1,200 to 2,000 calories
  • 3 to 5.5 ounces of protein
  • 1 to 2 cups of fruits
  • 5 to 2.5 cups of vegetables
  • 4 to 6 ounces of grains
  • 5 cups of dairy

Ages 9 To 13: Daily Guidelines

Girls:

  • 1,400 to 2,200 calories
  • 4 to 6 ounces of protein
  • 5 to 2 cups of fruits
  • 5 to 3 cups of vegetables
  • 5 to 7 ounces of grains
  • 3 cups of dairy

Boys:

  • 1,600 to 2,600 calories
  • 5 to 6.5 ounces of protein
  • 5 to 2 cups of fruits
  • 2 to 3.5 cups of vegetables
  • 5 to 9 ounces of grains
  • 3 cups of dairy

Ages 14 To 18: Daily Guidelines

Girls:

  • 1,800 to 2,400 calories
  • 5 to 6.5 ounces of protein
  • 5 to 2 cups of fruit
  • 5 to 3 cups of vegetables
  • 6 to 8 ounces of grains
  • 3 cups of dairy

Boys:

  • 2,000 to 3,200 calories
  • 5 to 7 ounces of protein
  • 2 to 2.5 cups of fruits
  • 5 to 4 cups of vegetables
  • 6 to 10 ounces of grains
  • 3 cups of dairy

Kid’s Healthy Eating Plate

A colorful plate is highly recommended When you provide a healthy eating plate for your kids. Thus, it helps balance vegetables, fruits, whole grains, and healthy protein.

Here’s a quick guide to the key takeaways:

  • Vegetables: Aim for variety and color of vegetables. But, excluding potatoes and fries.
  • Fruits: You can choose whole fruits or sliced options over juices. But, limit fruit juice to a small glass per day.
  • Whole Grains: Provide minimally processed whole grains, like whole wheat, brown rice, and quinoa.
  • Healthy Protein: Include plant-based options such as beans, nuts, seeds, fish, eggs, and poultry. But, sure to limit red meat and processed meats.
  • Healthy Oils: Use plant-based oils like olive oil for cooking and dressing. But restrict butter to occasional use.
  • Dairy: Set your priority to unflavored milk, plain yogurt, and small amounts of cheese. Also, remember water is the go-to drink.

How To Make A Healthy And Balanced Diet

Eating various foods is essential for nutrition, but it will surely provide exciting and flavorful meals.

The following are the key points to consider when making a healthy and balanced diet:

  • Prioritize vegetables and fruits for half of the plate.
  • Choose whole grains over refined options.
  • Provide healthy proteins like beans, nuts, fish, eggs, and poultry while limiting red and processed meats.
  • Include healthy fats from oils like olive and canola, and avoid excessive saturated fats.
  • Dairy is essential for calcium and vitamin D
  • Keep water being the preferred drink.

Overall Focus: Quality Over Quantity

The central theme is to focus on the quality of the diet when you give a balanced diet. However, it’s not just about the amount; it depends on the type of foods consumed.

Also, you can focus on carbohydrate sources like vegetables, fruits, whole grains, and beans, which can be prioritized over sugary treats and refined products.

Which Foods Should I Limit In My Child’s Diet?

Limiting certain foods in your child’s diet is crucial for promoting optimal health and well-being. Here’s a quick rundown of foods to keep an eye on:

  • Sugary Treats and Beverages
  • Processed and Fast Foods
  • Salty Snacks
  • Sodas and Sweetened Beverages
  • Highly Processed Meats
  • Trans Fats
  • Artificial Additives and Colorings
  • Large Portion Sizes
  • Excessive Fruit Juice
  • Caffeine

Final Thoughts

In conclusion, considering your kid’s overall well-being, you must ensure your child’s nutrition is essential. However, by following the above guidelines, you can provide a balanced diet supporting the growing needs of your kids.

Remember, it’s not about maintaining strict rules but creating healthy habits to benefit your kids throughout their lives.

Pro tip: Initially, you can start small and expand step by step; make it fun, give treats, and watch your child develop a love for nutritious eating!

 

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