Is your child getting the proper nutrients they need on a daily basis? It is hard to watch everything your child eats, so it might be time to switch up their snacks and meals and incorporate some vitamins into their diet. Whether you have a toddler or a teen, nutrition is important to his or her physical and mental development.
It promotes normal growth and development in your child. It aids with tissue and bone repair, healthy skin, eyes, and immune responses. Your child could get this in any dairy product or yellow/orange vegetables.
The whole family of B’s: B2, B3, B6, and B12. It aids metabolism, energy production, and a healthy nervous system. Your child can get this in meat, fish, some dairy, and beans.
Vitamin C & D
This promotes healthy muscles and skin! You can find this in citrus fruits and green vegetables. It can also promote bone and tooth formation when you absorb calcium. You can get this from fish or dairy. The best way to get Vitamin D is through sunlight!
It helps build strong bones in your child as they grow. You can get this from classic OJ, tofu, or dairy products.
This builds overall muscle and is needed to have healthy red blood cells. Many young kids risk iron deficiency so up your dosage of red meats in the house.
The best way to ensure a healthy child is to eat the rainbow. We love meals that are colorful so make it fun! Your child should consume a variety of foods from the five major food groups. Each food group supplies important nutrients, including vitamins and minerals.
These five groups and typical minimum servings are:
- Vegetables: 3-5 servings per day. A serving may consist of 1 cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, chopped raw or cooked.
- Fruits: 2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, like an apple, banana, or pear.
- Bread, cereal, or pasta: 6-11 servings per day. Each serving should equal 1 slice of bread, 1/2 cup of rice or pasta, or 1 ounce of cereal.
- Protein foods: 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
- Dairy products: 2-3 servings per day of 1 cup of low-fat milk or yogurt, or 1 1/2 ounces of natural cheese.
For more information on your child’s diet, call us to make an appointment at 540-899-2555.