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Your Guide to Nutrition for Kids

The biggest problem we face today is to decide what to give to the child and what not. With so much of advertisements and campaigns running into creating awareness about the new products coming up in the market like the new kind of noodles, ready-made sweets, the instant drinks, quick solution soups etc.

It is indeed very difficult to make choices with the kid’s demand and more so with the nutritional factors that are to be checked.

Yes, with all the brands and products speaking about the nutritional value their food gives, it very imperative to choose the right kind of food solutions matching with the right kind of taste.

Although there is no comparison when it comes to natural home-made food and it nutrition, there is obviously a crazy mind going into packaged solutions too.

The best we can do is learning about the nutrition and health demands of a healthy growing kid and functions our food plans accordingly. To have a deep knowledge into the nutrition for kids, these answers to the common questions must be of help!

Nutritio_ for_Kids

How to Consider Nutrition for Kids?

Everyone’s nutrition principles are same. Like adults, kids also consume the same kind of nutritional foods. It is just the quantity that has to vary and the right mix of nutrition is necessary for an overall development of kids.

As kids indulge into more active lifestyle and are still in their growing phase it has to be made sure that they don’t lack in the necessary vitamins and minerals to help them grow and develop in the pace required.

The best formula is to give them everything to eat, in the right quantity. There should not be any deficiency in the food and habits of a kid.

Considering nutrition is not about going for packaged food and checking the labels, considering nutrition is about learning the healthy components of the food we eat and then choosing wisely for your kids.

What is the Best Idea to Fuel the Child’s Growth and Development?

Like we choose the food items based on the popular food given to the kids by other parents, there has to be known popular ingredients in food for their choices.

The best ides to consider nutrition for kids is to find the nutritional value of each food item and then pick up the food.

The protein, calcium, minerals levels decide the food items that should be chosen for us. Dense food groups and their contents will help you understand this.

  • Dairy food: The foods in this group are excellent contents of calcium which makes our bones strong and healthy. Products like milk, cheese, cottage cheese, soy products come in this group.
  • Fruits: Fruits are good sources of dietary fibre, vitamins and minerals. They make you healthy. Fruits like bananas, apples, watermelon, orange, grapes, etc have essential nutrients for your body.
  • Grains or cereals: Grains are rich in fibre and fill your stomach. Choose from a variety of whole grains for your daily supplements. Breads, pasta, cereals or noodles shall always be chosen from the high fibre varieties.
  • Poultry: Very rich sources of protein and makes the body produce hemoglobin and adrenaline. Protein builds and repairs the tissues and so are very much needed in us. Food items like eggs, fish, chicken, meat, nuts and seeds are rich in protein.
  • Vegetables: Providing the phytonutrients, vitamins and minerals to the body and an essential daily part of life, vegetables are major sources of nutrients in everything we eat. Right from potatoes, tomatoes to green leafy vegetables, each one has its varied taste and benefit for our body.

How to Decide the Nutrition for Kids?

Nutrition for kids has a very important role to play in the overall development and the activities they undertake. If the kid is not in proper guidance of food intake, they tend to get lazy, weak and non-motivational which can affect their health and studies.

Keep giving them variants of different groups of food and in changing styles to keep their interest into food and also providing them the necessary guidance.

  • Encourage healthy eating habits: Make the healthy choices appealing for the kids. The fruits and vegetables they prefer to eat must be given along with some necessary fruits they must indulge in. The idea is to make the food appealing for them to eat.
  • Cook more meals at home: There is no food better than home cooked food. Any form of canned or packed food always has some chemicals or formulas running into them to store them for longer time which might get on the health of your kid. Home cooked food is fresh, hygienic and full of nutrients.
  • Get your kid involved: Take your kid to grocery or vegetable shopping to get their attraction to food and make them want to try new ones.
  • Make healthy options available: To save your kid from getting into junk food and fizzy drinks the best idea is to keep the healthier options with you. Replace the healthy options with the unhealthy ones every time your kid wants something to eat.


What are the Healthy Eating Habits for Nutrition in Kids?

A healthy eating habit is one where your kid enjoys eating food, is happy into eating new kinds of food and does not react abruptly to the eating habits.

If your kid regularly complains of bad stomach ache or has issues digesting the food, it is not a healthy eating habit. Healthy food is always suiting your body and matches with the body requirements.

Plan the food intake of your kid wisely to help him restore the vital vitamins without knowing of the efforts going into it.

Breakfast: Breakfast is the most important meal of the day and a good sumptuous breakfast makes one happy too. Kids who enjoy breakfasts have good memory power, happy moods and are super active. These insights might help:

  1. Eat high quality protein breakfast: Breakfasts with milk, cheese, cereals, breads etc are rich in protein and keep your child and you active throughout the day.
  2. Keep it short: Time consuming breakfasts are boring and so fussy to keep track with. Little surprises with burritos, sandwiches or boiled eggs to go with milk and fruits will help keep it easy, fast and regular.
  3. Family breakfasts: A food time with family is always enjoyable, the kid gets to interact with multiple members and savor their food while watching others. This makes the kid choose and listen to others for food and also makes the kid interactive.

Sugar content: Keep track of the sugar intake of your child. Kids love sweet surprises and leave no place to indulge into chocolates. Make sure that they don’t have added sugar persevered food and take natural sugar in limits.

Be smart about fats: There are unsaturated fats and saturated fats, always choose healthy saturated fat over unhealthy ones for a healthier body.

Cope with picky eaters: Kids are picky eaters; they just binge on their favorite contents in the food and leave the rest. While other food is necessary too, you need to find ways to cope with them.

  1. Make eating fun with games and puzzles
  2. Serve food in hidden treasure ways to not allow them picking their favorites.
  3. Offer food only when they are hungry, limits their choices.

Daily Diet Guidelines

The nutritional requirements keep on changing according to the age and growth. It is essential to know about the nutritional requirements of your kid based on their age, sex, growth, and development.

And so we have a little guidance for you to get an insight and plan the food habits of your kid.

Age 2 to 3 food guideline for both girls and boys

At this age there is no difference in the nutritional requirements of the kids. The choice of nutritional shall be a little matching with the requirements mentioned.

Calories: 1000-1400 depending upon the growth and activity

  • Dairy: 2-4 ounces
  • Fruits: 1-2 cups
  • Grains: 3-4 ounces
  • Poultry: 2 ounces
  • Vegetables: 2 cups

Guidelines for boys:

Age 4 to 8:

At this age the kids start playing outside and going to school and so the activity levels increase and so there is better nutrition involved.

Calories: 1200 to 2000

  • Dairy: 2.5 cups
  • Fruits: 1-2 cups
  • Grains: 4-6 ounces
  • Poultry: 3-6 ounces
  • Vegetables: 1.5 to 3 cups

Age 9 to 13:

The developmental age where the nutrition is necessary for picking up height and strength!

Calories: 1600 to 2600

  • Dairy: 3 cups
  • Fruits: 1-2 cups
  • Grains: 5-9 ounces
  • Poultry: 5-7 ounces
  • Vegetables: 2-4 cups

Age 14 to 18:

Close to adult hood, the child is now ready enough to cater to new demands in activity and health.

Calories: 2000-3200

  • Dairy: 3 cups
  • Fruits: 2-2.5 cups
  • Grains: 6-10 ounces
  • Poultry: 5-6 ounces
  • Vegetables: 2-4 cups

Guidelines for girls

Girls have a different nutritional requirement when compared to boys. And so it becomes important to the knowledge as well as guidance of the girl’s nutrition differently.

Age 4 to 8:

At this age the kids start playing outside and going to school and so the activity levels increase and so there is better nutrition involved.

Calories: 1200-1800

  • Dairy: 2.5 cups
  • Fruits: 1-1.5 cups
  • Grains: 4-6 ounces
  • Poultry: 3-5 ounces
  • Vegetables: 1.5-3 cups

Age 9 to 13:

The developmental age where the nutrition is necessary for picking up height and strength!

Calories: 1400-2200

  • Dairy: 3 cups
  • Fruits: 1.5-2 cups
  • Grains: 5-7 ounces
  • Poultry: 4-6 ounces
  • Vegetables: 1.5-3 cups

Age 14 to 18:

Close to adult hood, the child is now ready enough to cater to new demands in activity and health.

Calories: 1800-2400

  • Dairy: 3 cups
  • Fruits: 1.5-2 cups
  • Grains: 6-8 ounces
  • Poultry: 5-7 ounces
  • Vegetables: 2-3 cups

While nutrition is mandatory and to be looked with importance and necessity it is not really necessary to follow every intake with regards to the charts.

Sometimes being sure about the baby’s food intake helps while understanding that you know what the necessary level of intake is. Keep checking on the nutrition for kids time to time to stay updated about the child’s progress and your correct understanding.

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