Nutrition is an essential part of growth and development for your child. Getting the proper nutrients during this period of rapid growth will help prevent childhood obesity as well as teach your child healthy eating habits. A healthy diet consisting of foods rich in vitamins and minerals may reduce the risk of your child developing certain conditions later in life. Consult with your child's pediatrician before making any dietary changes for your child.
Breakfast
Breakfast is the most important meal of the day for children. Not only does it give them the fuel they need to stay alert for school, but studies show that kids who eat breakfast are less likely to make bad food choices. In addition, children who eat breakfast are likely to do better in school than children that skip breakfast. A healthy breakfast for your child should consist of grain products, dairy products, protein and fruit.
Calories
Your child's caloric intake is determined by gender and age. Your body uses calories as its energy source, therefore making sure that your child gets the proper amount of calories in her diet will help prevent loss of energy. In addition, excess calories that your child's body does not use are stored by the body and may lead to weight gain. Girls between the ages of 4 and 8 should consume 1,200 calories per day; girls aged 9 to 13 should consume 1,600 calories each day and girls between the ages of 14 and 18 need 1,800 calories. Boys between the ages of 4 and 8 need 1,400 calories per day; boys aged 9 to 13 need 1,800 calories per day and boys between 14 and 18 need 2,200 calories per day.
Healthy Eating
Your child may begin to develop healthy eating habits as a toddler. Teaching your child the importance of nutrition and teaching him to make healthy eating choices at a young age will follow him through life. PBS Parents suggests getting your children involved in meal planning and always having healthy snacks available will help to encourage these habits.
Vitamins And Minerals
Vitamins and minerals are essential for your child's healthy diet. In addition to promoting healthy growth and development, a diet rich in vitamins and minerals will reduce the risk of your child developing certain health conditions. If your child is eating three well-balanced meals each day, she should be getting the proper amount of vitamins and minerals.
Iron
Foods high in iron are necessary for blood production and development of strong muscles. In addition, iron deficiencies may lead to anemia during rapid periods of growth. Good sources of iron may include chicken liver, clams, chicken breast, pork and tuna.
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