Book a Free Consultation Now

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. Children, however, need different amounts of specific nutrients at different ages.

• Protein foods
• Immunity Enhancing foods
• Energy dense foods
• Hydrating foods

Protein : Growing kids needs protein to help them build and repair cells, enzymes, and hormones, and, as a last resort, to provide energy. In addition to protein, foods in the protein foods group supply varying amounts of zinc, magnesium, B vitamins (thiamine, niacin, vitamins B-6 and B-12), and vitamin E. Choose beans, peas, soy products, unsalted nuts and seeds, seafood, lean meat and poultry, eggs.

Protein is vital for growth, strength, and brain power. Protein supports our:

• * Muscles
• * Blood
• * Bones
• * Organs
• * Hair
• * Nails
• * Hormones
• * Energy Level

Our bodies do not store much protein. Everyone needs it constantly to help the body work its best. Children need protein to support all of these functions and to grow at the same time.

Physically, a child's body is different from that of an adult, and it can be hard to understand that a child is not a miniature adult. Because children are growing and developing, they have particular nutritional requirements. Even teens are still growing, often in ways we cannot see. Giving children nutritionally dense food options is important for proper overall growth and development.

Children's immune systems are underdeveloped, which makes them prone to infection. When considering a child's diet, it's important to know what to include and what not to include in order to avoid illness.  Because children’s bodies are growing and because they have high metabolic rates and underdeveloped immune systems, eating healthy is important.

Children have a higher metabolic rate, requiring more caloric intake than adults, but it's vital that the calories they consume be nutritious.

Allowing children to eat processed and fast foods instead of fruits, vegetables and other whole foods is pushing them toward having lifelong weight issues. Healthy eating is vital. If nutritional needs are been unmet because too many sugary and high-fat foods are replacing nutritious food, children may be unable to perform at age-appropriate levels. 

Calorie recommendations and average energy needs vary with age. Newborns to one-year-olds need up to 850 calories each day. One- to six-year-olds need between 1,300 to 1,800 calories daily,  while children aged seven and up may require up to 2,000 calories per day. The number of calories that allows your child to grow normally is what is right for him. All calories should come from nutritious sources.

Children are much more prone to dehydration than adults because their bodies don't cool down as efficiently, and they are never more at risk than during the heat of summer.

Perhaps the best way to keep your child hydrated is to get him/her used to drinking liquids regularly. Offer healthy beverages at every meal and with snacks.

The danger arises when fluids are leaving the body through sweating faster than they are being replaced, and severe dehydration can be life-threatening.

Don't wait until your child is thirsty to offer refreshment; by that time he is already dehydrated.

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 without added sugars and limit his or her servings. Keep in mind that one-half cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.

Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.