Children Nutrition

 
Children Nutrition تغذیه کودکان
 

Children Nutrition

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. What’s different about nutrition for kids, however, is the amount of specific nutrients needed at different ages. A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes.

Nutrient-dense Foods

Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice. Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas. Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

  • Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
  • Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice.
  • Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
  • Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
  • Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Ages 4 to 8 : Daily guidlines for girls

Calories 1,200-1,800, Depending on growth and activity levels .
Protein 3-5 Cups
Fruits 1-1.5 Cups
Vegetables 1.5-2.5 Cups
Grains 4-6 Ounces
Dairy 2.5-3 Cups

Ages 2 to 3 : Daily guidlines for girls and boys

Calories 1,000-1,400 , Depending on growth and activity levels .
Protein 2-4 Cups
Fruits 1-1.5 Cups
Vegetables 1-1.5 Cups
Grains 3-5 Ounces
Dairy 2-2.5 Cups

Ages 4 to 8 : Daily guidlines for girls

Calories 1,200-1,800, Depending on growth and activity levels .
Protein 3-5 Cups
Fruits 1-1.5 Cups
Vegetables 1.5-2.5 Cups
Grains 4-6 Ounces
Dairy 2.5-3 Cups

Ages 2 to 3 : Daily guidlines for girls and boys

Calories 1,000-1,400 , Depending on growth and activity levels .
Protein 2-4 Cups
Fruits 1-1.5 Cups
Vegetables 1-1.5 Cups
Grains 3-5 Ounces
Dairy 2-2.5 Cups