Good nutrition for kids is made up of the same ingredients as good nutrition for adults. The difference comes in the proportions of major food groups and the total calorie count which will vary with age and gender as well as activity level. As long as a child gets a good amount of each food group, no extra supplement should be needed to make sure the nutritional needs are met.
Age Differences
Different age groups require different amounts of total calories per day as well as slightly different percentages of each food group. At 2 or 3 years of age, both boys and girls need between 1,000 and 1,400 calories of food daily. Higher growth and activity levels will require the higher calorie count. Of those calories, between 5 and 20 percent should be protein, 45 to 65 percent carbohydrates and 30 to 40 percent fats. In comparison, by early adolescence, a girl will need 1,600 to 2,200 calories per day. An active boy will need 2,600 calories. The older boy and girl will also need a bit more protein in the mix, or about 10 to 30 percent.
Gender Considerations
At 2 or 3, both boys and girls need about the same amounts of calories and percentages of carbs, protein and fats. But as kids grow older, the difference between boys and girls widens. By ages 14 to 18, active boys will need as much as 3,200 calories per day. Girls of the same age will only need 1,800 to 2,400 calories to maintain proper nutrition and growth. The ratio of calories of protein to fat to carbs remains the same, however, at about 1 to 1 to 2.
Carbs for Energy
About half of all calories taken in by any age child should be in carbs. Good sources of carbohydrates are whole grain breads and cereals. The whole grains give better nutrition in B complex vitamins, iron and fiber for digestion than the processed, milled counterparts. Even if white bread has been enriched with extra B vitamins and iron, there is no substitute for the natural fiber in whole grains. Carbs provide quick energy in fresh fruits and veggies, but when whole grains provide the energy, it lasts over an extended time period. Adolescent boys need between 200 and 300 g of carbs daily depending on how fast they are growing and their activity levels.
Meat and Legumes for Protein
Strong muscles and good cell function depend on protein mixed with exercise. Lean beef and poultry can be good choices for protein. Possibly even better choices are fish, nuts and seeds that contain healthy oils. Fish like salmon has nearly as much protein as beef steak but only about a quarter of the fat content.
Fresh Produce for Vitamins and Minerals
Good nutrition for kids should include plenty of fresh fruit and vegetables. By choosing a variety of color groups in fresh produce, a wide range of vitamins and minerals can be insured. Water soluble vitamins like C and the B complex vitamins are found in fresh fruits. They can't be stored in the body like fat-soluble vitamins E, A, K and D, therefore they must be renewed daily. Fresh fruit and veggies will ensure kids get enough fiber for proper digestion. It is also better than fruit or vegetable drinks that are processed with added sugars and sodium. Green, leafy vegetables have vitamin K for proper blood clotting as well.
D is for Dairy
A part of good nutrition for kids includes the building blocks for strong bones found in vitamin D. Although most of the vitamin D needed for strong bones can be developed in the body with enough outdoor exposure to the sun, in winter months, vitamin D can be found in milk and dairy products. Needed calcium for strong bones is also found in yogurt.
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