KIDS NUTRITION

Kids nutrition is based on the same principles as adults nutrition. Everyone needs the same types of nutrients such as vitamins, minerals, carbohydrates, protein and fat. However, for kids, the amount of specific nutrients needed at different ages is different. So for example, girls and boys aged 2 to 3 need 1000 to 1400 calories per day; girls aged 4 to 8 need 1200 to 1800 calories per day, while boys of the same age need 1200 to 2000. So what's the best child nutrition formula to fuel your child's growth and development? Parents need to consider the following nutrient-dense foods.

The first category is protein: it is contained in seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

The second category is fruits: cheer 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.

The third category of food important for nutrition for kids is vegetables: make sure to serve a variety of fresh, canned or frozen vegetables, especially dark green, red and orange vegetables, beans and peas.

The fourth category is represented by grains: choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.

The next category of nutrient-dense food is dairy: make sure to encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Try to limit your child's calories from solids fats and added sugar, such as butter, cake, soda and pizza. Search for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

Don’t hesitate to seek advice from a doctor or a dietician. Here are also some nutrition facts for kids that may motivate parents: proper nutrition helps prevent illness and disease, and affects growth, development and learning, and eating the right food promotes a better quality of life because when kids feel good physically.