Healthy Food For Kids | Child Nutrition Guidelines Ages 2-11 Years

November 02, 2018

Healthy Food For Kids | Child Nutrition Guidelines Ages 2-11 Years

You want your child to eat healthy foods, but do you know which nutrients are necessary and in what amounts? Feeding healthy food for kids is vital but; majority of the parents are clueless when it comes to nutritional values. Children need a wide variety of healthy foods from each of the five food groups. How much food children need depends on body size and activity levels.


Which Nutritions Are Necessary For Kids Ages 2 – 11 Years

healthy food for kids



Healthy foods 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.

So what’s the best formula to fuel your child’s growth and development? Check out these nutrition; healthy food for kids – basics for girls and boys at various ages.

Consider below mentioned well-balanced nutrition that comprises healthy food for kids:

  • 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. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. 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.
  • Limit saturated 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.
    If you have questions about nutrition for kids or specific concerns about your child’s diet, talk to your child’s doctor


Healthy Food For Kids 

Ages 2 – 11 Nutrition Guidelines For Girls & Boys

Age 2 -3 Daily Nutritional diet guidelines for girls and boys

Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy 2 cups

Ages 4 to 8: Daily diet guidelines for girls

  • Calories 1,200-1,800, depending on growth and activity level
  • Protein 3-5 ounces
  • Fruits 1-1.5 cups
  • Vegetables 1.5-2.5 cups
  • Grains 4-6 ounces
  • Dairy 2.5 cups

Ages 4 to 8: Daily diet guidelines for boys

  • Calories 1,200-2,000, depending on growth and activity level
  • Protein 3-5.5 ounces
  • Fruits 1-2 cups
  • Vegetables 1.5-2.5 cups
  • Grains 4-6 ounces
  • Dairy 2.5 cups

Ages 9 to 11: Daily guidelines for girls

  • Calories 1,400-2,200, depending on growth and activity level
  • Protein 4-6 ounces
  • Fruits 1.5-2 cups
  • Vegetables 1.5-3 cups
  • Grains 5-7 ounces
  • Dairy 3 cups

Ages 9 to 11: Daily guidelines for boys

  • Calories 1,600-2,600, depending on growth and activity level
  • Protein 5-6.5 ounces
  • Fruits 1.5-2 cups
  • Vegetables 2-3.5 cups
  • Grains 5-9 ounces
  • Dairy 3 cups

Children are at a time in their life when they are constantly growing and learning new knowledge. In order for children to grow properly, they must eat a well-balanced diet. A well-balanced healthy food for kids incorporates all of the food groups represented in the food guide pyramid. Children who eat the recommended servings from each of the five food groups will have the necessary energy to learn and grow.

The most important meal for a child is breakfast. Just as a car cannot start without fuel, a child cannot properly learn without a nutritious breakfast. Starting the day with a nutritious, well-balanced meal allows them to concentrate and learn to their full potential.


Register For  “Health, Nutrition And Fitness For Kids” Event 

Stay tuned for FitaCon’s next event which focuses on health, nutrition, and fitness for kids.

FitaCon upcoming event focuses on ” Health, Nutrition and Fitness For Kids” hence it will be the best of amalgamation of doctors and certified professionals from respective arena offering various tips, guidance and suggestions on health, nutrition and fitness for kids. 

November 02, 2018

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