Children look up to their parents in almost everything. They are the role model for their children. It is important that parents guide their children’s eating habit and expose them to a healthy lifestyle at an early age.
Mothers are in charge of the kitchen most of the time, so they must set a positive food culture through planning a proper meal, keeping a variety of food on the table and showing a good example. Habits that are developed in the formative years will have a long and lasting effect on your child’s health.
Check out these nutrition daily guidelines for girls and boys at various ages:
Daily Guidelines for Boys and Girls
Calories. It refers to the energy that your body could get from eating or drinking. We need calories for energy but eating too many calories may lead to weight gain. Limit your child’s calorie intake from added sugar and saturated fats. It is advised to burn them through exercise and play.
Protein. It helps builds, repairs and maintains tissues in the body. Children must eat food with that are good sources of protein like fish, meat, poultry, milk and other dairy products.
Fruits. They contain antioxidants, fibre, vitamins and minerals. It can strengthen the immune system and protect against diseases. Introduce them to eating fresh fruits every day to promote good health.
Vegetables. These are naturally low in fat and calories. It is a good source of folate, potassium and vitamins A and C. Eating a meal rich in vegetables may reduce the risk of heart disease, heart attack and stroke.
Grains. Any food product that is made from rice, wheat, cornmeal, oats and barley are grains. You may add toast for breakfast, a whole wheat sandwich for lunch or whole wheat pasta for dinner.
Dairy. Milk and dairy products are considered rich in nutrients because they are a good source of calcium and vitamin D. They also provide other essential nutrients, phosphorus, magnesium, potassium, vitamins A, B12 and riboflavin.
Sufficient nutrition of school-aged children will help ensure that they grow in their utmost potential and prepare them for a healthy future. Eating three meals a day with two nutritious snacks will be the main factors in attaining optimal nutrition.
