Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.
Here are some tips to consider and to limit in kids diet based on the latest Dietary Guidelines for Americans:
Consider these nutrient-dense foods:
Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it’s light or packed in its own juice, meaning it’s low in added sugar. When consumed in excess, dried fruits can contribute extra calories.
Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child’s calories from:
Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
Saturated and Trans fats.
Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats, are also naturally present in olives, nuts, avocados and seafood. Limit Trans fats by avoiding foods that contain partially hydrogenated oil.
At Lina’s & Dina’s Diet Center, we have a program that is especially for kids called “The Kids program”. Through this program, we provide the best formula to fuel your child’s growth and development. Unlike adults, kids are still growing and developing. During this time, kids need a variety of healthy foods to keep their bodies growing properly. All requirements that your kid needs are available in our program in order to help them eating healthy and better manage their energy, taking into consideration factors such as metabolic rates, lifestyles, and taste, in accordance with one’s age group.