Nutrition Tips for Kids - Things Kids Should be Eating

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It would seem obvious that kids can eat everything an adult eats, just in smaller portions. Kids do have a specific set of dietary requirements though, that their bodies need in order to grow properly. For instance, children need a lot of calcium because their bones are constantly growing and changing. Without this necessary mineral their growth will be stunted and they may even develop weaker bones. Usually, it's easy to get a kid to drink milk with chocolate in it or have a grilled cheese sandwich, so no need to worry about it. To ensure that your kids are getting the proper nutrition here are three tips on what they should be eating.

Calcium - This mineral is very common, especially in dairy products so its easy to get into your kids. According to the FDA kids need 1,300 milligrams of calcium daily to build strong bones. That can usually be gotten through 3 cups of milk and a few servings of cheese daily. Make sure to include Vitamin D so that the calcium is absorbed well.

If your kids can't tolerate milk there are other food sources such as; soybeans, tofu, yogurt, broccoli, almonds, flour tortillas and calcium fortified orange juices and cereals or breads.

Fiber - Kids don't get nearly enough fiber and it's very important to start teaching them about proper digestive health while still young. Constipation in particular can be a problem for kids because they tend to avoid foods containing fiber like fruits and veggies. Don't force your kids to eat foods they don't like, but do encourage them to try new things. They may not like a lot veggies, but there are usually a few that they'll eat.

Try introducing fiber into a child's diet with; skin on French fries, carrots and peas with salt and butter, green beans and bacon, even soups with white beans, lentils, whole grains, and chickpeas thrown in. Focus on the foods they do like and you'll be able to get that 10 grams of fiber in daily.

Vitamin E - This is a good all around nutrient to make sure kids get into their diets. It's serves as an antioxidant to prevent cancer and fight colds, keeps the skin, heart, circulatory system, nerves and muscles healthy, and can encourage healing of wounds and proper blood clotting. Not that kids purposely try to scrap their knees and cut their hands on sharp corners, but it's good to have lots of vitamin E in the system when this does happen.

Kids can get Vitamin E from nuts, egg yolk, peanut butter, whole grain products and vegetable oils and margarine. As long as you don't keep your kid on a low fat diet it's almost impossible to have a deficiency of Vitamin E. However, try to aim for about 11 milligrams a day which is about 5 tablespoons of olive oil, so it doesn't take very much to get enough.

These three nutrients are just a small fraction of what's required by the human body, especially a growing child. Regardless, these nutrients are essential for a child's development and growth. The best way to ensure your kid gets their proper requirements is to give them a well-rounded diet including all of the food groups.


Ricky Dean is a professional article writer for Dinosauric.com. For more tips on how to eat a healthy balanced diet, visit www.dinosauric.com/health/diet.

 

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