Nutrition for Kids

Nutrition for Kids: Building blocks for a healthy life. 

You want your child to eat healthy foods, and they need a healthy diet to develop optimally, but do you know which nutrients they need?  

Kids nutrition is based on the same fundamentals as adult nutrition.  We all depend on food to receive "essential nutrients," which are the nutrients that we cannot produce within our own bodies, therefor must consume.  Essential nutrients include protein, essential fatty acids (omega-3, omega-6), all of the vitamins and minerals, fiber and water.  In addition and based on energy output, we all need varying levels of carbohydrates.  Children, however, need different amounts of specific nutrients at different ages and based on their activity level and digestive capacity. 

So what's the best diet or formula to fuel your child's growth and development? Check out these nutrition basics for girls and boys at various ages, based on the latest Dietary Guidelines for Americans (below).

Also, consider these nutrient-dense foods:

  • Protein. Choose healthily-raised, "happy" poultry, eggs, and beef, wild caught fish and seafood, beans, lentils, peas, non-GMO unprocessed soy products, and unsalted nuts and seeds, and nut and seeds butters (like almond butter or tahini).  
  • Fruits. Encourage your child to eat a variety of fresh and frozen fruits, rather than canned fruits or pasteurized juices.  Fresh, cold-pressed (from a juicer) are also an excellent source of vitamins, minerals and antioxidants and provide an easy way to pack in fresh nutrition.  Try to minimize all pasteurized or bottled juices, canned fruits or fruits dried with added oils or sugars.  
  • Vegetables. Serve a variety of fresh, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, purple and yellow vegetables, each week.  Make vegetables a go-to snack by having them precut and available with healthy dips like guacamole, herbed salad dressings, or bean dip or hummus.  Also fresh herbs are rich sources of nutrition, so try introducing pesto's, salads such as Caprese, and other herbs such as parsley, rosemary and thyme.  Introducing a wide variety of vegetables and fresh culinary herbs early on in childhood is recommend to widen your child's palate healthy eating.  
  • Grains. Choose whole (ideally non-gmo) grains, such steel cut oats, brown or wild rice, quinoa, potatoes, and gluten free pasta or bread on occasion.  Limit genetically modified, refined and glutenous grains such as white bread, baked goods, and packaged pasta dishes.  It should be noted that genetically modified grains may create inflammation in the human body, and that gluten sensitivities and intolerance is on the rise, even in people who have no history or family history of Celiac disease.  
  • Dairy. Historically, dairy was used in the American diet to augment it, during a time period when famine was a real threat.  However since then, we have learned that there is a downside to consuming (especially too much) dairy.  Some children have trouble digesting cow's milk, and are better to have alternatives such as goat's milk, yogurt or dairy alternatives such as rice, oat or almond milk.  While dairy can still be a healthy choice on a daily basis for some children, it should be noted that it should be hormone and anti-biotic free; and, it is not recommended to over consume dairy. as it has been tied to reduced immunity, digestive trouble, respiratory problems such as bronchitis and asthma, and even brain spectrum disorders (such as ADHD and autism) due to the potentially inflammatory protein found in milk. 

Aim to limit your child's calories from:

  • Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruits or juices, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others. Check nutrition labels. Choose cereals with minimal added sugars. Avoid drinks with added sugars such as soda and sports and energy drinks, as well as high sugar desserts.  Instead of traditional desserts such as ice cream and brownies, try going outside the box to make "nice cream" made from bananas, and brownies made with black beans.  Other dessert ideas that don't have added sugars are homemade date and nut balls, or a simple bowl of fresh strawberries with fresh mint, and a little homemade whipped cream.  
  • Saturated and trans fats. Moderate saturated fats — fats that mainly come from animal sources of food, such as the fatty portions of red meat, poultry, as well as full-fat dairy products.  Focus on replacing animal fats with plant fats such as avocadoes, nuts and seeds, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, olive oil, coconut and coconut oil, and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil, which includes all fried foods and many processed and baked goods.  Always check labels to make sure the food you give your child does not contain "hydrogenated" or "partially hydrogenated" oil of any kind.  This particular form of fat can lead to brain problems, as well as heart disease and other metabolic problems. 
  • Sodium. Most children in the U.S. have too much sodium in their daily diets.  A high sodium diet will lead to problems with blood pressure and later, potential heart disease.  Encourage snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and look for product low in sodium.  To add flavors to food, look to the bounty of fresh herbs and spices!

If you have questions about nutrition for kids or specific concerns about your child's diet, talk to a registered dietitian.  Below are recommendations based on the Mayo Clinic's website, and the USDA.


Ages 2 to 4: Daily guidelines for girls
Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy or alternative 2-2.5 cups
Ages 2 to 4: Daily guidelines for boys
Calories 1,000-1,600, depending on growth and activity level
Protein 2-5 ounces
Fruits 1-1.5 cups
Vegetables 1-2 cups
Grains 3-5 ounces
Dairy or alternative 2-2.5 cups
Ages 5 to 8: Daily guidelines for girls
Calories 1,200-1,800, depending on growth and activity level
Protein 3-5 ounces
Fruits 1-1.5 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy or alternative
2.5 cups
Ages 5 to 8: Daily guidelines for boys
Calories 1,200-2,000, depending on growth and activity level
Protein 3-5.5 ounces
Fruits 1-2 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy or alternative 2.5 cups
Ages 9 to 13: Daily guidelines for girls
Calories 1,400-2,200, depending on growth and activity level
Protein 4-6 ounces
Fruits 1.5-2 cups
Vegetables 1.5-3 cups
Grains 5-7 ounces
Dairy or alternative 3 cups
Ages 9 to 13: Daily guidelines for boys
Calories 1,600-2,600, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2-3.5 cups
Grains 5-9 ounces
Dairy or alternative 3 cups
Ages 14 to 18: Daily guidelines for girls
Calories 1,800-2,400, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2.5-3 cups
Grains 6-8 ounces
Dairy or alternative 3 cups
Ages 14 to 18: Daily guidelines for boys
Calories 2,000-3,200, depending on growth and activity level
Protein 5.5-7 ounces
Fruits 2-2.5 cups
Vegetables 2.5-4 cups
Grains 6-10 ounces
Dairy or alternative 3 cups

 

Need professional help? Our Registered Dietitian can help you improve your child's health through nutrition.  We are in-network with Blue Cross Blue Shield and Medicare.  Please call or email us to verify your nutrition benefits and get started on a personal nutrition program!

 

Call 305-610-2006 

We look forward to hearing from you!

Recipes for kids coming... 

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