Nutrition Needs of Kids

As a parent, keeping your child safe and healthy is one of your primary concerns. You help your child with his homework, give him opportunities to excel at sports or music and spend much of your day making certain all his needs are met. When you sit down to plan your week, make sure to incorporate serving your child food that meets his nutritional needs.

Benefits

According to the Centers for Disease Control and Prevention, the number of obese children has tripled in 30 years. Feeding your child nutrient-dense food in the right quantities can help her avoid the pain of obesity. Kids who are obese also risk suffering from high blood pressure, joint soreness, sleep problems and social difficulties. In addition to keep your child's weight in a healthy range, proper nutrition is important for her physical growth.

Types of Nutrients

The nutritional needs of your child are similar to yours. The difference lies in the amount of nutrients needed. The American Heart Association says your 2- or 3- year old child needs up to 1,000 calories a day, while your 4- to 8-year-old son or daughter may require up to 1,800 calories. Once your child is between 9 and 18, the calorie requirement ranges from 1,600 to 2,200 depending on your child's gender. All children need protein, carbohydrates, some fat, fiber and calcium. Ask your child's pediatrician whether your child needs a multivitamin that gives her the correct amount of vitamins A, B, C, E, and K.

Protein and Dairy

Help your child get enough protein and calcium by offering him a variety of choices. MyPyramid.gov recommends lower fat milks and dairy products for kids older than 2. Milk, cheese and yogurt all provide calcium and vitamin D. According to Baylor College of Medicine, a child between 4- and 8-years-old, needs 800 mg of calcium and 19 g of protein a day. Once your child is 9-years-old, the calcium requirement climbs to 1300 mg and protein to 34 g. Encourage your child to drink milk with meals, put a yogurt cup with his lunch and include cheese for snacks. Make sugar-free puddings with skim milk to give a calcium-rich sweet treat. Make meat or beans part of your meals. Teach your child to like bean burritos, grilled chicken and lean hamburgers. Serve fish a several times a week.

Grains, Vegetables and Fruit

Your child may already enjoy vitamin-rich fruits and vegetables, but you may find it difficult to make certain she eats enough servings. According to the American Heart Association, when your child is between the ages of 4 and 8, your child needs 1-1/2 cups of fruits, and between 1 to 1-1/2 cups of vegetables. As your child grows, so do the nutrient requirements. Between 9 and 13, your child still needs 1 and 1/2 cups of fruits, but now should consume between 2 and 2 and 1/2 cups of vegetables. Carrots contain vitamin K, oranges vitamin C and grapes antioxidants to help her immune system. Disguise vegetables in red sauce and serve over noodles. Offer your child fruit as a dessert in place of chocolate, and put vegetables on her lunch meat sandwiches.

Make sure to serve enough whole-grains. Your child should eat 4 to 5 oz. of whole grains when between 4- and 8-years-old, and increase to 5 to 6 oz. of grains a day after the age of 9. Choose breads whose first ingredient is whole wheat. Buy cereals such as shredded wheat instead of sugar-coated cereals.

Considerations

For children who are vegetarians, plan carefully to ensure he gets the proper amount of protein, vitamin B-12, calcium, iron and vitamin D, advises KidsHealth. Include nutrient- and protein-rich eggs several days a week and serve him salads and dishes with dark, leafy greens like spinach. Remember to set a good example for your child by demonstrating a well-rounded diet.