Posts for tag: Nutrition
You want your child to be healthy, and one of the cornerstones of good health is nutrition. If your child is a picky eater, likes to eat junk food, or loves sugary foods and drinks, great nutrition can be difficult to achieve. Your pediatrician can help.
First, let’s look at how many calories your child should consume every day, according to Healthychildren.org:
- If your child is 2-3 years old, 1000 calories is ideal
- If your child is 4-8 years old, 1200-1400 calories is ideal
- For girls 9-13 years old, 1400-1600 calories is ideal
- For boys 9-13 years old, 1600-2000 calories is ideal
- For girls 14-18 years old, 1800 calories is ideal
- For boys 14-18 years old, 2000-2400 calories is ideal
You should feed your child:
- Lean proteins, including fish, chicken and turkey
- Fruits, including whole fruits and not fruit juices
- Vegetables, including plenty of green leafy vegetables
- Whole grains, including rice, quinoa, and whole wheat
- Dairy products including milk, yogurt, and cheese
So, what can you do to promote healthy eating habits? These are some excellent ways to help your child eat a healthy diet:
- Eat a healthy diet yourself because your child will do what you do
- Have regularly scheduled family meals, serving healthy foods
- Provide a wide variety of food choices to encourage your child to try new foods
- Let your child invite a friend over for dinner
- Keep healthy snacks on hand including fruit, cheese, and nuts
- Avoid making a big deal over food, because it can potentially lead to an eating disorder
- Involve your child in food choices, so your child is invested in the process
You can also have your child help you cook meals, so your child learns the value of good nutrition. Your child will also feel more invested in eating a meal that he or she has prepared.
Healthy eating and great nutrition are the foundation for excellent health throughout your life. To find out more about promoting healthy eating habits for children, talk with an expert. Call your pediatrician today.
Good nutrition is important for everyone, especially children. Your child isn’t through growing and developing. Your child’s body needs help from the nutrients and vitamins contained in foods.
Good nutrition plays an important role in:
Your child’s immune system – a robust immune system helps protect your child from illness.
Your child’s circulatory system – a healthy blood supply feeds your child’s organs and tissues, to provide optimal growth and development.
Your child’s musculoskeletal system – strong bones, muscles, tendons, and ligaments give your child protection against injury.
Your child’s nervous system – healthy brain and nervous system function can ensure your child meets developmental milestones.
These are some of the guidelines for proper caloric intake, according to healthychildren.org:
- If your child is 2-3 years old, your child needs 1000 calories daily
- If your child is 4-8 years old, your child needs 1200-1400 calories daily
- If you have a daughter who is 9-13 years old, she needs 1400-1600 calories daily
- If your daughter is 14-18 years old, she needs 1800 calories daily
- If you have a son who is 9-13 years old, he needs 1600-2000 calories daily
- If your son is 14-18 years old, he needs 2000-2400 calories daily
Along with the right number of calories, your child needs to eat nutrient-dense foods like these:
- Lean proteins like turkey, chicken, and fish
- Fruits, including whole fruits, not fruit juices
- Vegetables, including green leafy vegetables
- Whole grains, including rice, whole wheat, and quinoa
- Low-fat dairy products including cheese, milk, and yogurt
Try to limit the amount of junk food, fast food, and snacks your child eats. These foods contain calories, often in high amounts, but they have very little nutritional value.
To view and print an informative Children’s Food Pyramid Coloring Page, please click here:
To find out more about the importance of nutrition and how it can help with your child’s growth and development, talk with an expert. Call your pediatrician today.
Many people seem to think that juice is healthy, and while it does contain vitamin C, there are certainly better sources for ensuring your child gets enough of this important nutrient. Today, most fruit juices found at the grocery store are chock full of sugar and can contribute to weight gain and increase the risk for cavities. A better alternative is whole fruits since they provide more nutritional value than juice will.
How many calories your child consumes will depend on their gender, age, and activity level. A recommended calorie range for kids between 6-12 years old is between 1600-2200 per day. Verywell Family provides a more detailed breakdown by age and gender.
First, it’s important to keep in mind that kids don’t need to eat as much as we do, so their portions will be considerably smaller than ours. If your child is growing then chances are good that they are getting the nutrients they need; however, if you find that your child is refusing meals or isn’t eating it’s important to bring this up with your pediatrician as soon as possible.
To help your child maintain a healthy weight they must be eating a healthy, balanced diet with fruits, vegetables, whole grains, and lean sources of protein. Make sure that they are also getting at least one hour of physical activity every day. Limit sugar and processed foods.
Young children may seem voraciously hungry and may beg for snacks. How many are actually okay? It’s normal for little ones to want food every 3-4 hours. While snacking can be a great way to prevent kids from overeating during mealtimes you don’t want to ply them with treats (and you want to be sure you’re providing them with nutrient-rich snacks rather than sugary ones).
A snack mid-day between lunch and dinner is typically the best time. If it’s only going to be a couple of hours before a meal, then something small like a piece of fruit or a slice of cheese with crackers is good. If your child isn’t going to eat for more than four hours then you’ll want a snack that incorporates protein, fat, and carbs to satiate their appetite.
Having healthy, happy children begins with a healthy diet. We know that in this day and age life gets pretty hectic and it isn’t always easy to eat right; however, for the health of your family it is important to make healthy eating habits part of your daily routine. The earlier in life that healthy eating habits are adopted by your children the easier it will be to keep them on this path to making smarter and healthier choices regarding their diet.
Of course, when you aren’t sure whether your child is getting the nutrients they need or you have questions or concerns about your child’s health a pediatrician can provide you with invaluable advice, insight and recommendations.
Maintaining a Healthy Diet for Your Children
A healthy diet is based on eating whole, nutrient-dense foods from each of the main food groups. This means getting a good balance of lean proteins, low-fat dairy, fruits and vegetables, and whole grains. It’s important to change up food options to make eating healthy more exciting. A healthy diet also means avoiding processed foods, sugar, trans fat and vegetable oils. Moderation is key. While your child shouldn’t be drinking sodas or eating baked goods every day, having a treat every once in a while certainly won’t hurt them and could keep them from binging on these treats when they are available.
Keeping Your Kids Healthy
Along with eating healthy it’s important that your children are also getting regular physical activity. This may come in the form of school or community sports. Kids and teens should get at least one hour or more of moderate to intense physical activity everyday, toddlers should get at least 60 minutes of physical activity and play every day and preschoolers should get at least 120 minutes of activity a day.
Of course, in order to keep your child’s energy levels up and their body ready for activity, they must be eating right. If you are concerned about your child’s diet or if you need to schedule their annual physical exam before sports season begins don’t hesitate to turn to your children’s doctor for screenings, checkups, and dietary advice and recommendations.
It doesn’t have to be confusing or difficult to ensure that your child is getting all the proper vitamins and nutrients they need through diet. If you are experiencing challenges getting your kids on board with a healthy lifestyle this is where your pediatrician can help. Call them today to schedule a consultation or to book your child’s next routine checkup.
Why Proper Nutrition is Important
As a parent, it goes without saying that you want what is best for your child. Making sure that your little ones grow up healthy, happy, and prepared for the future is often one of the most difficult, yet regarding, tasks in all of parenthood. This all-important mission to provide a great life for your child encompasses a number of different factors, including one which is the subject of this article: nutrition.
According to recent reports from the CDC, one in five school children within the United States qualify as obese. This epidemic of unhealthy living inevitably creates a number of ill effects in the children who suffer from the condition. Read on to learn how proper nutrition can keep your child at a healthy weight and avoid the consequences of obesity.
Why Obesity Must Be Avoided
Before we examine the intricacies of proper nutrition, it is important that we look at why being overweight/obese is to be avoided:
- Onset of chronic diseases: Although they are more often diagnosed in adults, conditions such as hypertension and type 2 diabetes have been increasingly seen in younger children, largely because of poor eating habits.
- Childhood habits traverse into adulthood: Humans tend to be creatures of habit, and accordingly, we largely carry childhood tendencies into our adult lives. For this reason, it shouldn’t come as a surprise that the National Institute for Health Research has found that “55% of obese children go on to be obese in adolescence, around 80% of obese adolescents will still be obese in adulthood and around 70% will be obese over age 30.”
- Obesity shortens life: The National Institute of Health has found that obesity has the possibility of shortening life spans by up to fourteen years, and with the established link between childhood and adulthood obesity, it’s essential to promote healthy
Other Benefits of Proper Nutrition
The most obvious benefit of providing proper nutrition for your child is that they are then much more likely to maintain a healthy weight, and thus avoid all of the dangers associated with obesity. In addition to escaping the clutches of type 2 diabetes and a shortened life expectancy, your little one will also feel the immediate advantage of higher physical energy levels and increased brain activity. These boosts to your child’s wellbeing can be attributed to an increased bloodflow throughout the body, allowing them to not only stay healthier, but feel happier as well!
If you need help with getting your child on the path of proper nutrition, contact your local pediatrician today—we’re here to help!