General Nutrition and Dietary Requirements for Your Kids

They’re needs will adapt as they grow older to support their growing bodies

Posted on

18 July 2017

Posted by

Editor

General Nutrition and Dietary Requirements for Your Kids

As parents, we’re in full control over what our little ones eat until a certain age, and so there’s a pressure to ensure that they’re getting is good for their bodies and nutrition.

Don’t stress though – with the right food types and a basic understanding of what their bodies need, it’s a piece of cake.

What does my child need?

Basically, nutrition for kids is based on the same principles as nutrition for adults. We all need the same types – minerals, vitamins, carbohydrates, proteins and fats. But a child’s needs vary as they grow.

To help you start on the right path, ensure you’re including these types of foods in their daily meals:

Protein: Seafood, lean meats, poultry, eggs, beans, peas, soy products and unsalted nuts and seeds.

Fruits: Fresh, canned, frozen or dried fruits all work great in comparison to fruit juices or snacks.

Vegetables: Like fruits, veg can be fresh, canned, frozen or dried. Aim to provide a variety of different colours, including dark green, red, orange, beans, peas, starch and others.

Grains: Whole-wheat bread, oatmeal, quinoa, popcorn, brown or wild rice.

Dairy: Eat and drink fat-free or low-fat dairy products like milk, yoghurt, cheese or fortified soy products.

Avoid or limit your child’s calories from added sugars and saturated and trans fats.

A nutritional requirement overview for kids

As we’ve mentioned before, your child’s nutritional and dietary requirements will vary as they grow older, become more active and have a more varied diet.

As a general rule of thumb, this table from Build Healthy Kids, is a great resource to keep close by to guide you while creating their meals.

Disclaimer: These recommendations are based on children who have less than 30 mins of moderate physical activity per day. Your child may need more/less depending on their activity levels and any other special or medical circumstances.