Food and Nutrition Guidelines For Healthy Kids
Food is one of the most important things that healthy kids need as it is essential to their growth and development. Having food is good but having the food to be nutritious enough for the kids is even better. Now how can one be able to deal with kid’s diet so that they can get the best foods for their growth and development.
Every person needs nutrients but they vary with age. For instance, the nutrients an adult needs are quite different from what a young child will require. The different types of nutrients we are looking at include proteins, fats, vitamins, minerals, and carbohydrates.
Some nutrient heavy foods
Because a child needs nutrients in plenty we take a look at some of the foods which are rich in nutrients that healthy kids will require. Food and nutrition for healthy kids is an important function that should be carefully undertaken.
You can give your child vegetables in various forms. This includes dried, canned, frozen or fresh vegetables. When serving frozen or canned vegetables go for those which have less sodium, they are better that way. When looking for the vegetables you can move between red, orange, starchy and dark green vegetables to get healthy kids.
You can be able to choose from various sources. This may be from beans, eggs, peas, soy products, and seafood. You can also consider unsalted nuts for healthy kids.
This is one of the most important drinks that a kid needs to take. You can urge your kid to drink or eat only low-fat dairy products and fat-free drinks. The examples that you can use you guide your choices include yogurt, milk, and cheese. You can also consider fortified soy beverages.
You should consider going for the whole grains. Examples are popcorn, whole meat bread, quinoa, wild or brown rice. You should, however, reduce the uptake of refined grains such as rice, pasta, and white bread.
Instead of just taking fruit juice all the time you can urge your kid to consider other ways. These alternatives can be dried, frozen, canned or fresh fruits, In case they will take fruit juice to try to check if it has no added sugars. If it has then you will have to reduce the uptake. For canned fruits, you should consider the ones which are packed in their own juice. It means that they will be low in the added sugar. You should also know that for every one-quarter cup of dried fruits that’s equal to one cup of fruit. Make sure that your child does not take the dried fruits in excess as they will lead to extra calories.
Taking up calcium
As one is growing up bones are also growing. Calcium is needed by your child’s body so that they may have strong bones and also healthy teeth. By ensuring that your kid gets enough calcium when young you can prevent them from suffering from osteoporosis. Statistics, however, show that at least 60 percent of boys and 85 percent of girls in the ages of 9 to 18 do not get the required 1,300 milligrams daily. Kids who are in the age brackets of 4 to 8 need 800 milligrams daily while babies between 1 to 2 years need 500 milligrams daily.
Balance calories with exercise
Kids should be spending at least an hour daily for their physical activities. These physical exercises may range from moderate ones to the vigorous ones. This can be made possible by reducing the amount of time they spend on screens. This is time spent on playing video games, on their phones and of course watching TV.
These are the calories that are the extra ones once the recommended amount is met. Normally for a sedentary kid, they have 100 to 150 which is similar to the amount in a juice box of 8 ounces. For active kids the discretionary calorie allowance is between 200 to 500 calories.
You can instill a culture that your kids will be following even when they grow up. This may be able to help them have low risk of getting diabetes, health diseases and also different types of cancer. Having a diet that is rich in produce means that it will be low in fat and also calories. It will on the other hand be high in minerals and vitamins.
Keep fat low.
Babies under the age of 2 years require certain amounts of fat in their diets. This is essential so that it can help the nervous system and brain to develop as required. Fat is also responsible for the absorption of vitamins such as K, E, A and D as well. Lack of fat means that these vitamins cannot be absorbed. Babies under 2 years can drink rich whole milk while those who are more than 2 years can take low-fat milk. Kids who are in between 2 to 3 years should take a varied diet which has 30 to 35 percent of the calories from fat only. Older kids between 4 to 18 years the requirements are low. This is at 25 to 35 percent of calories sourced from the fat.
Having the required amounts of fat is crucial for a healthy and balanced diet. But any increase in one bit leads to a skewed balance. Many of the kids are now taking more than enough amounts of fat. The result has been a gain in their weight. Cholesterol and saturated fat in kid’s diet is mostly sourced from fatty meats, cheese as well as full-fat milk.
You need to keep your kid’s fat intake at bay. You can do so by having lean cuts of meats in small portions, low-fat dairy and also whole grains, vegetables and fruits which as we know are low in fat. You can use unsaturated fats such as olive and canola oil as well as other vegetable oils. You should consider them over butter and other fats which are solid in nature. Always ensure that you have a balanced diet for your kids.