Kids Facts About Nutrients

Childhood nutrition plays a key factor in an individual's healthy growth and development. Nutrition needs vary throughout childhood depending on a child's age, personal health and rate of development. In general the levels are grouped into the major developmental periods of preschool age, elementary school age and pre-teens and teenagers. All age groups require a balanced diet, but some ages require higher levels of specific nutrients, and older, more active children require more calories.

Balanced Diet Overview

In general, a balanced diet should include 10 to 30 percent protein, 45 to 65 percent carbohydrates and 20 to 35 percent fat. Kids should be encouraged to eat a variety of foods, and meals should contain approximately one-fourth starch, one-fourth protein, and one-half vegetables. Low-fat dairy products are an excellent source of protein and calcium. Whole-grain breads, pastas and cereals all provide healthy sources of starch and are healthier choices than products made with refined flours, such as white breads and pastas. Kids who learn to eat healthier foods at an early age are more likely to follow healthy eating habits as teens and young adults

Toddlers and Preschoolers

Toddlers and preschoolers require between 1,000 and 1,200 calories a day depending on their gender and activity level. Highly active boys will likely need more calories than highly active girls or sedentary children. This age group requires calcium for growing teeth and bones and should be encouraged to drink milk and calcium-fortified juices. Fiber from plenty of fruits, vegetables, whole grains and beans will support healthy digestion and prevent constipation, which is helpful as children develop independent bathroom habits.

Elementary School Age

As children enter school and begin eating more foods in the school setting they tend to consume items higher in sodium and sugar. Parents should guide children in healthy eating habits and minimize the use of packaged snacks or junk food that can be high in added sugars, sodium and trans fats. Packing lunches can help promote healthy eating habits. Encouraging snacks such as fresh fruits and sliced vegetables is also a good habit. Continue to encourage sufficient calcium intake with options such as milk, dairy, oatmeal and cereal. Children in this age group require between 1,200 and 1,600 calories daily, and parents should adjust calorie intake based on their child's activity level.

Pre-Teens and Teens

Pre-teens and teenagers have widely variable rates of growth and development depending on when they begin puberty and how quickly they gain weight. In general, children of this age need 1,600 to 2,200 calories per day depending on their age and gender. Highly active teen boys and girls may require up to 2,600 calories per day. Calcium continues to be a key nutrient during the teen years, as most children experience rapid bone development. Girls will also require more iron in their diet as they begin menstruation.

Guidelines for Physical Activity

Physical activity is essential to a child's proper health and development. A minimum of 30 minutes of activity each day will encourage proper cardiovascular fitness and healthy weight management. A sedentary lifestyle can contribute to weight gain and childhood obesity, which is associated with a variety of health risks such as diabetes and heart disease. Regular activity and exercise will help ensure that children develop healthy muscle structure and maintain healthy blood pressure and blood sugar levels.