A lifetime of healthy nutrition habits begins in childhood with the choices you make for your kids. Just like adults, children need vital nutrients, including vitamins, minerals, protein, fat and carbohydrates to aid in body and brain development. However, kids require less of some nutrients like saturated fat or sugar to prevent childhood obesity or diabetes and more of others like calcium and fiber to grow strong bones and maintain healthy digestive systems.
Calories, Carbs and Energy
Calories are an important energy source for your growing child. Carbohydrates supply the most abundant source of calories for energy. The amount of daily calories your child needs varies with age. Kids between two and three years old need approximately 1,000 to 1,400 calories per day. Girls from ages four to eight need 1,200 to 1,800 calories while boys of the same age group need 1,400 to 2,000. No matter the age group, carbohydrates should comprise 45 to 65 percent of the total daily calories, notes the Mayo Clinic. Simple and complex carbohydrates in the form of fresh fruits, vegetables and whole grains are the best sources of carbohydrates to energize your child all day. Although simple carbohydrates from fresh fruit are healthy, simple carbohydrates from processed foods like snack cakes, soda, and potato chips do not provide your child with healthy energy and nutrients.
Calcium and Healthy Bones
Bone is living tissue that grows and changes constantly. During childhood, bone grows at a higher rate and it peaks to maximum density by the end of adolescence and early adulthood. Calcium is a necessity for the growth of strong bones in childhood and maintaining healthy bones throughout life. Children from ages one to three need 700 mg of calcium daily and kids four to eight years old need 1,000 mg, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Dairy is the most common source of calcium, with one 8 oz. glass of milk providing 300 mg. Other sources of calcium include calcium-fortified cereal, with 100 to 1,000 mg per 1 cup serving; leafy green vegetables like kale or greens, with 90 to 99 mg per 1/2 cup; or one slice of whole-wheat bread, with 20 mg.
Protein, Fat and Tissue Health
Protein builds, maintains and helps repair muscle tissue. Children from ages one to three need five to 20 percent of daily calories from protein and kids ages four to eight need 10 to 30 percent from protein. Dietary fat is important because it is a source of energy that also protects cells and tissue. However, limit saturated fat in your child's diet to prevent high blood pressure and cholesterol buildup in the arteries. Children ages one to three need no more than 40 percent of daily calories from fat; kids ages four to eight need no more than 35 percent of fat calories. Most protein sources also include fat. Choose lean meats like baked fish or chicken, eggs, beans and nuts. Whole dairy is nutritious for kids, but you can opt for lower-fat dairy to minimize saturated fat intake.
Vitamins For Development
Whole grains like wheat bread, pasta or bran cereal, as well as fresh fruits and vegetables are significant sources of essential vitamins your kids need for proper physical development. Several small daily servings of these types of foods supply the essential vitamins. Kids ages two to eight need 1 to 2 cups of fruit and the same amount of vegetables daily and 3 to 5 oz. of grains daily. Vitamins are important for vision, skin healing, immune health, blood cell formation and proper calcium absorption for bones and teeth. Choose vibrant orange-colored produce for vitamins A and C and leafy greens, grains and dairy for the B vitamins.
Additional Nutrient Considerations
Prevent childhood obesity, helping your child make healthy food choices, but also involve your child in daily physical activity. Obesity results from excess consumption of calories and lack of physical activity, notes the Centers for Disease Control and Prevention. Thus, promote fun physical activity and limit sugar-filled treats and drinks. Make nutrition a family affair so your child feels a part of the process, not singled out. Children change tastes in food at different ages, notes HealthyChildren.org, so get creative with your cooking so your child keeps up with good nutrition even when deciding to abandon certain foods.
References
- HealthyChildren; Childhood Nutrition; Tamekia Reece; October 2010
- KidsHealth; Carbohydrates, Sugar, and Your Child; Mary L. Gavin, M.D.; October 2010
- University of Nebraska-Lincoln Extension; Nutrition For The School-Aged Child; Linda Boeckner et al.; February 2006
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Kids and Their Bones; A Guide for Parents; January 2011
- Weight-Control Information Network; Helping Your Child; January 2007
- Mayo Clinic; Nutrition For Kids; Guidelines For a Healthy Diet; Mayo Clinic Staff; July 18, 2009
