Nutrition Recommendations For Kids

by Administrator 19. March 2012 10:46

What you decide to put on your child’s platter goes a long way in determining not just their physical health, but also their mental development. The most common mistake that parents make is that of force-feeding young children, in an attempt to fulfill their calorie/ nutritional  requirements. However, what you, as a parent need to know, is that children have an auto-regulated mechanism of getting enough food, which is why you do not need to run behind your little one forcing her to finish her meal.

If you are confused about whether or not your child’s nutritional requirements are being met, the simple ‘rule of four’ should help to make things easy. All that you need to do is ensure that the following four food groups are covered in your child’s diet everyday:

  • Whole wheat grains and starch-rich foods- This category includes foods rich in carbohydrates, like whole wheat bread, rice, pasta, potatoes, barley etc. These foods are a rich source of fiber, minerals and vitamins, and also provide your child with the much needed energy.
  • Fruits and veggies- Rich in antioxidants, fruits and vegetables must form an essential component of every child’s daily diet. Choose fresh fruits and vegetables over juices, and try to include one serving of either in each meal. This food group is a rich source of essential vitamins and minerals.
  • Milk and dairy products- Milk is a rich source of calcium, which is essential for the growth and development of bones and teeth. The basic rule for the amount of milk to include in a child’s diet is 2 cups/day for children aged 1-8, and 3 cups/day for those aged 9-18. Low-fat milk, low-fat yoghurt and healthy dairy alternatives like ricotta and cheese are a great option for young children. However, for children under the age of five, full-fat milk is appropriate.
  • Meat, Fish and Protein-Rich foods- Try to include fish as an entrée regularly in your child’s meals. Lean meat is a rich source of protein. Other healthy alternatives are soya, legumes, pulses, beans and eggs.

Along with these four essential food groups, make sure that your child’s diet includes just enough fat. This is especially important for under-fives, who need a sufficient amount of fat in their diet for their proper growth and development. Start with a high-fat, low-fiber diet for young children, gradually decreasing the amount of fat, and increasing the fiber as they grow.

For more information, visit us at Corrective Chiropractic and Wellness, 560 E. Central Texas Expressway, Suite 102, Harker Heights, TX 76548. You can also call us at (254) 698-1600.

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