Nutritional needs for children differ with time and age. To ensure your kids thrive well in all aspects, it is your responsibility to care and pay attention to the nutritional needs of your child. A balanced diet is crucial no matter whether your baby is a toddler, preschooler, grade-schooler, or teenager.
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Nutrient deficiencies have become pretty common and cause uncommon problems. Your modern diet may lack several vital nutrients, let’s explore some of them, one by one:
Multiple nutrients play a crucial role in the integrated development of the child. A well-planned and balanced diet can fulfil all the needs of your young champ!
Let’s take a glance at the nutrition tips for a toddler, preschooler, grade-schooler, and teenager.
A toddler is a child between the ages of one and three. Between the ages of 1-3, a child starts using spoon (though proficiency takes a little while) for self-feeding and shows eagerness to make food choices.
See below table to get an idea of feeding toddlers.
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Food Groups Servings for 12-24 Months Servings for 24-36 Months
Milk 1 - 1½ cups (whole milk) 2 cups milk (low-fat milk)
Protein (eggs, beans, peanut butter,
small fibers of meat, poultry, and boneless fish) 2 ounces protein 2-4 ounces protein
Grains ( wheat bread, pasta, and rice) 1 ounce = 28 grams (at least half whole grain) 5 ounces grains (at least half whole grain)
Dairy Products 1 cup full-fat yogurt, or 1 - 1½ ounces
soft pasteurized cheese 1 cup low-fat yogurt, or 1 - 1½ ounces cottage cheese
Iron-fortified cereals (barley, oats, wheat,
and mixed cereals) As per RDA’s Not sounding technically appropriate to
use the phrase “As per instructions" As per instructions
Fruits (well-sliced) 1 cup fruit 1 - 1½ cup fruit (fresh, frozen, canned, or dried)
Vegetables (finely cut and well-cooked) 1 cup 1 - 1½ cup vegetables
Pure fruits and vegetable juice 4 - 6 ounces per day 4 - 6 ounces per day
Honey As per instructions As per instructions
Gradually, children start developing strong opinions (likes and dislikes) about food. Let your child explain what he/she wants to eat. Permit them to eat what they want but within boundaries. Strive to provide balance and also motivate your child to make healthy choices. Parents are the direct role models for their young ones. Resorting to healthy food choices, regular intake of water and healthy liquids, adequate sleep, modest exercise are an inevitable part of a healthy eating regime.
1. Nutritional Needs: Calories
For 4-8 Years Girls: 1,200 - 1,800*Boys: 1,200 - 2,000
For 9-13 Years Girls: 1,400 - 2,200*Boys: 1,600 - 2,600
For 14-18 Years Girls: 1,800-2,400*Boys: 2,000-3,200
2. Nutritional Needs: Protein
For 4-8 Years Girls: 3 - 5 ounces *Boys: 3 - 5.5 ounces
For 9-13 Years Girls: 4 - 6 ounces *Boys: 5 - 6.5 ounces
For 14-18 Years Girls: 5 - 6.5 ounces *Boys: 5.5 - 7 ounces
3. Nutritional Needs: Fruits
For 4-8 Years Girls: 1 - 1.5 cups *Boys: 1 - 2 cups
For 9-13 Years Girls: 1.5 - 2 cups *Boys: 1.5 - 2 cups
For 14-18 Years Girls: 1.5 - 2 cups *Boys: 2 - 2.5 cups
4.Nutritional Needs: Vegetables
For 4-8 Years Girls: 1.5 - 2.5 cups *Boys: 1.5 - 2.5 cups
For 9-13 Years Girls: 1.5 - 3 cups *Boys: 2 - 3.5 cups
For 14-18 Years Girls: 2.5 - 3 cups *Boys: 2.5 - 4 cups
5.Nutritional Needs: Grains
For 4-8 Years Girls: 4 - 6 ounces *Boys: 4 - 6 ounces
For 9-13 Years Girls: 5 - 7 ounces *Boys: 5 - 9 ounces
For 14-18 Years Girls: 6 - 8 ounces *Boys: 6 - 10 ounces
6.Nutritional Needs: Dairy
For 4-8 Years Girls: 2.5 cups *Boys: 2.5 cups
For 9-13 Year Girls: 3 cups *Boys: 3 cups
For 14-18 Years Girls: 3 cups *Boys: 3 cups
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