As a parent, you want to ensure that your children have a healthy and balanced diet. After all, good nutrition helps to promote healthy growth and development, boosts the immune system, and helps to prevent chronic diseases like obesity, heart disease, and diabetes. So, what do you need to know about nutrition facts for kids? Here’s a quick guide to help you make informed choices about your child’s diet.
1. Calories and Portion Control
Caloric needs vary depending on a child’s age, height, weight, gender, and activity level. Generally, younger kids need fewer calories than older kids, but most children need between 1200-2200 calories per day. It’s also important to ensure that your child is getting the appropriate portion sizes for their age and activity level. In general, the USDA recommends the following serving sizes for children:
– 1 ounce of grains (1 slice of bread, 1/2 cup of rice or pasta)
– 1/2 -1 cup of vegetables
– 1/2 -1 cup of fruits
– 1-2 cups of dairy
– 1-2 ounces of protein
2. Macronutrients
Macronutrients are the three main categories of nutrients that provide energy: carbohydrates, fats, and proteins. They all serve a variety of functions in the body, from building and repairing tissues to keeping cells healthy to providing fuel for energy. Here are some general guidelines for macronutrient intake for children:
– Carbohydrates – Kids should consume a variety of complex and simple carbohydrates, which provide energy and also fiber, vitamins, and minerals. The goal is to consume around 45-65% of total calories from carbohydrates. Most carbohydrates should come from good sources such as whole grains, fruits, vegetables, and beans.
– Fats – Children need healthy fats for brain development, growth, and satiety. Fat should make up roughly 25-35% of their daily caloric intake. Choose unsaturated fats from nuts, seeds, oils, avocados, and fatty fish.
– Proteins – Amino acids are the building blocks of protein, and children need them for muscle, skin, hair, and bone growth. Kids should get around 10-30% of their daily calories from protein. Good sources include meat, fish, poultry, dairy, eggs, beans, nuts, and seeds.
3. Micronutrients
Micronutrients are the vitamins and minerals that are needed in smaller amounts but are still vital for good health. Here are some of the key vitamins and minerals that kids need and where to find them:
– Calcium – Needed for strong bones, teeth, and muscle function. Kids need 700-1300 mg per day. Good sources include milk, cheese, yogurt, fortified nondairy milks, and leafy greens.
– Iron – Important for growth and development, cognitive function, and immunity. Kids need 7-15 mg per day, depending on their age and gender. Good sources include lean meats, poultry, fish, beans, lentils, fortified cereals, and leafy greens.
– Vitamin D – Necessary for absorbing calcium and phosphorus and for strong bones. Kids need around 600-1000 IU per day. Good sources include sunlight, fatty fish, fortified dairy or nondairy milks, and supplements.
– Vitamin C – Helps with immune function, iron absorption, and collagen production. Kids need around 15-75 mg per day, depending on their age. Good sources include citrus fruits, berries, kiwi, tomatoes, broccoli, and peppers.
4. Hydration
Getting enough fluids is just as important as eating nutritious foods. Kids need around 6-8 cups of water per day, but this can vary based on their age, weight, gender, and activity level. Juices, sodas, and sports drinks should be limited due to high sugar content. Milk, low-sugar fruit smoothies, and coconut water are also great hydrating options.
