NUTRITION FOR CHILDREN OVERVIEW
One of the very important habits
that must be taught to children by parents is to help them get a healthy,
balanced diet. This is because
it is very important to take care of nutrition for children properly, and it is
difficult and worth the struggle, because children usually tend to sweets and
fast food.
What is the significance of healthy nutrition for children?
Proper and
healthy nutrition is important at all ages, but the nutrition for children has
paramount importance, because it affects them throughout their lives.
Because most people reach their peak bone mass at the age of 20, it
is critical to build muscle and bone mass during childhood. And grow healthy
and strong this lead to avoid the problems of unhealthy nutrition.
What are the problems of unhealthy nutrition for children?
- Children who do not get enough nutrients as they grow can develop
physical problems as Obesity and osteoporosis.
- Decreasing in muscle mass, changes
in hair volume and texture, fatigue.
-irritability and Diabetes also are some of
the most common problems for malnourished children.
- Diseases
of the digestive system and intestines as a result of eating sugary processed
foods rich in fats.
- Osteoporosis
due to calcium deficiency.
- Lack
of physical activity, a tendency to isolation and depression.
What are the guidelines for healthy nutrition for children?
Before
clarifying what are the important nutrients needed for the proper nutrition of
children. It is necessary to know numbers of calories that children of both
types need in the different stages of growth.
|
Age
from 2 to 4 |
||
|
No of calories depending on growth
and activity level |
Boy |
1000 :1600 k cal |
|
Girl |
1000: 1400 k cal |
|
|
Age
from 5 to 8 |
||
|
No of calories depending on growth
and activity level |
Boy |
1200: 2000 k cal |
|
Girl |
1200: 1800 k cal |
|
|
Age
from 9 to 13 |
||
|
No of calories depending on growth
and activity level |
Boy |
1600 : 2600 k cal |
|
Girl |
1400 : 2200 k cal |
|
|
Age
from 14 to 18 |
||
|
No of calories depending on growth
and activity level |
Boy |
2000 : 3200 k cal |
|
Girl |
1800: 2400 k cal |
|
The basic nutrients for nutrition for children
(1)Protein
Seafood, lean meat and poultry,
eggs, beans, peas, soy products, and unsalted nuts and seeds are all good
choices.
(2) Fruits
Instead of fruit juice, encourage
your child to eat a variety of fresh, canned, frozen, or dried fruits. If your
child drinks juice, make sure it's 100% juice with no added sugars and limit
how much he or she drinks. Look for canned fruit that is labelled
"light" or "packed in its own juice," indicating that it is
low in added sugar. Note that: a
quarter cup of dried fruit is equivalent to one cup of fresh fruit.
Vegetables
Serve a variety of vegetables, whether fresh,
canned, frozen, or dry. Each week, try to include a variety of veggies, such as
dark green, red, and orange vegetables, beans and peas, starchy vegetables, and
others. But Look for low-sodium options when buying canned or frozen
vegetables.
Grains
Whole grains, such as whole-wheat bread, oats,
popcorn, quinoa, and brown or wild rice, are also good choices. Refined grains,
such as white bread, pasta, and rice, should be avoided.
Dairy
Encourage your kid to consume fat-free or
low-fat dairy products such milk, yogurt, cheese, or fortified soy drinks.