LeFit Fitness Posts What Youngsters Need For A Healthy Diet

What Youngsters Need For A Healthy Diet

What Youngsters Need For A Healthy Diet

To ensure that your kids have a complete and well-balanced diet, you need to know the specific kinds of foods that they have to eat along
with the right amount of vitamins and minerals they need.Many parents possess the general knowledge when it comes to foods to eat and foods to avoid. But there is also a need to know the right serving to target the complete amount of vitamins and minerals needed by the body.

What Do They Need

Dietary Guidelines for Toddlers and Young Children

Toddlers and young children need to have the complete amount of nutrition for growth and development. As a parent, it helps if you know about the dietary guidelines so that you can prepare the right foods for them.

Whole grains: In the morning, you can have buckwheat pancakes or bread. At night, you can include brown rice for dinner. Just make
sure that your kids get four daily servings of whole grains.

Fruits and Vegetables: Your kids need to have two servings of fruits and vegetables every day. In the morning, you can have apple or
other snacks which contain fruits. You can also prepare soups using nutritional vegetables.

Protein: Kids need to have protein to develop their muscles. In a day, you need to have two servings. Encourage your kids to eat eggs,
fish, lamb, chicken and baked beans.

Milk and Dairy: For your kid’s bone development, you need to provide three servings. Your kid can have cheese, milk, yogurt, etc.

Vitamins and minerals: Using supplements can also help to ensure that your kids get the right amount of vitamins and minerals.

Nutritional Guidelines for School Age Children

As kids grow, they would require to eat more and to have the nutrition needed by adults. From eating whole grains (oats, rice,
millet, etc.) to fruits, vegetables and healthy proteins, your kids also need to have healthy fats which include the following:

Monounsaturated fats: Avocados, canola oil, peanut oil, sesame seeds, etc.
Trans Fats: This type is found in crackers, cookies, margarines, etc.

Polyunsaturated fats: Omega 3 fatty acids (good for the heart) and Omega 6 fatty acids like salmon, sardines, anchovies, walnuts
and a whole lot more.

Dietary Guidelines

Whole Grains: School age kids should have 6-11 servings of wholegrains every day.

Fruits: For fruits, you should provide 2-4 servings in a day which may include ¾ cup of any fruit juice or ½ cup of sliced fruits.
Vegetables: 3- 5 servings are needed in a day. You can serve 3/5 cup of vegetable juice or one cup of leafy vegetables.

Dairy Products: 2-3 servings of yogurt, milk or natural cheese.

Zinc: To boost school performance and enhance memory capacity, it is essential to have zinc found in beef, pork, liver, milk, cocoa and
poultry among many others.

Prepare Sumptuous and Nutritional Meals Encouraging your kid to eat nutritional meals is a challenging task especially if your kid happens to have sensitive preference when it comes to food. To ensure complete vitamins and minerals, be creative
with the meals that you prepare and always keep in mind that you should prepare delicious meals.


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