Determining the proper diet for your growing child can be a challenge. When a child is very young, they may taste a specific food they enjoy and sometimes will want to eat that food exclusively. Parents know they should not allow this, but a fussy child after a long day is no fun, and sometimes we take the easy way out.
Unfortunately, your child does not learn to try new foods. They will carry this habit for years. Their food of choice may change, but they are used to eating one food until they grow tired of it.
The sooner parents realize that they are setting themselves up for years of food problems that will become even more frustrating as time goes by, the better. Putting up with a fussy child for a little while is worth it when you unlock their ability to experience new things, save money on groceries and have a diverse diet.
“Children can eat anything and be healthy!”
We have heard parents say this time and time again. Unfortunately, it is incorrect. A child’s diet must include the same nutrients adults do, but in different quantities.
This includes:
- Carbohydrates
- Minerals
- Vitamins
- Fats
- Proteins
Guidelines for a healthy, children’s diet
Calories
Childhood obesity is a problem in the developed countries around the world. One reason for this is that children are given too many calories. They are often fed processed foods that are easy to prepare and eat on the go. These foods are loaded with salt, sugar, fat, and other preservatives. The second culprit that is causing our children to gain weight is technology. A child that plays online and watches television will need fewer calories than one that plays outside and learns sports like T-Ball.
Note: Sedentary children not only need fewer calories, they also need more exercise to increase bone mass and growth.
Food levels
Below we will give you a simple report provided by the experts from the Mayo Clinic.
Boys and Girls, 2-3 years of age.
This child will need a caloric intake of 1000 calories a day if they are not active and 1400 calories per day if they are active toddlers. Further, they need:
- 2-4 ounces of protein
- 1-1 ½ cups of fruit (fresh fruit or fruit prepared with natural juice instead of syrup)
- 1-1 ½ cups of vegetables
- 3-5 ounces of gran
- 2 cups of dairy
Girls age 4- 8 years old
- 1200 – 1800 calories depending on their activity level
- 3-5 ounces of protein
- 1-1 ½ cups of fruit
- 1 ½ – 2 ½ cups of vegetables
- 4-6 ounces of grain
- 2 ½ cups of dairy
Boys age 4-8 years old
- 3-5 ½ ounces of protein
- 1-2 cups of fruit
- 1 ½ – 2 ½ cups of vegetables
- 4-6 ounces of grain
- 2 ½ cups of dairy
Girls 9-13 years old
- 1400-2200 calories
- 1 ½ – 2 cups fruit
- 1 ½-3 cups vegetables
- 5-7 ounces grain
- 3 cups dairy
Boys 9-13 years old
- 1600-2600 calories
- 5 – 6 1.2 ounces protein
- 1 ½ – 2 cups fruit
- 2 – 3 ½ cups of veggies
- 5 – 9 ounces grain
- 3 cups dairy
Special treats
Experts agree we should limit the amount of sugar that we allow in our childs diets. This poses a problem when they are having a birthday party or a holiday event. However, every food has its place in a healthy diet. If your child needs a burst of energy, a few pieces of candy will give him the pep he is needs.
If you are looking for special treats, consider chocolate. You can buy chocolate in sugar-free form or traditional. You may be surprised to discover that chocolate is a very healthy food. Yes, it should be given in moderation. But it should be included in your child’s diet.
Chocolate is made with dairy products and cocoa. Cocoa has more antioxidants than any other food. This helps keep your child well. People who consume moderate amounts of cocoa live longer. Cocoa helps prevent heart disease and some cancers.
Conclusion
Your child needs proper nutrition to grow and be healthy. Using the guidelines above ensures they get everything they need. Don’t allow them to feel deprived. Instead, keep some sugar-free candy on hand for a special treat. Adjust your child’s caloric intake based on their personal needs. No one knows your child like you do. So, trust yourself.
