Nutrition for children
? Nutrition for children What should nutrition be like for children
.I am Mohammad Habibzadeh, the official trainer of the Amateur Boxing Federation and a researcher in the field of exercise science and nutrition, especially for boxing and children’s bodybuilding
Bilingual certificate of agility training
Bilingual children’s fitness certificate
Today I want to talk to you about children’s nutrition
.Nutrition for children is based on the same principles as nutrition for adults
,All to the same types of nutrients – such as vitamins
.Minerals, carbohydrates, protein and fat – need
.However, children at different ages need different amounts of specific nutrients
?So what is the best formula to boost your baby’s growth and development
These nutritional principles for girls and boys in ages
Check different, based on the latest guidelines
.Diet for Americans
Nutrition for children
:Consider these nutrient-dense foods
,seafood protein, lean meat and chicken
Eggs, beans, peas, soy products and
.Choose unsalted nuts and seeds
(Nutrition for children) Your child to eat a variety of fresh fruits
, canned, frozen or dried – encourage fruit juice instead
If your child drinks water, make sure that 100%
Its juice has no added sugar and limit his meals
Vegetables Serve a variety of fresh, canned, frozen, or dried vegetables
. The purpose of preparing all kinds of vegetables, including dark green, red and orange
.Beans and peas, starch and other food, every week
.When choosing canned or frozen vegetables, look for low-sodium options
Nutrition for children (grains) whole grains such as whole-wheat bread
, oatmeal, popcorn, quinoa, or brown or wild rice
Choose. (Limit refined grains such as white bread, pasta, and rice.)
.Dairy Make your child eat and drink fat-free or low-fat dairy products
.Encourage such as milk, yogurt, cheese or soy-enriched drinks
:Aim to get your child’s calories from
Added sugar Limit added sugars. Sugars that
naturally occurring, such as sugars in fruit and milk
.No added sugars. Examples of added sugars
.Includes: brown sugar, corn sweetener, corn syrup, honey, etc
Check nutrition labels. Choose cereals with minimal added sugars
From drinks containing added sugars such as soft drinks
.And avoid exercise and energy drinks
Saturated and trans fats
Limit saturated fats—fats that are mostly
.They are obtained from animal food sources such as red meat, chicken and full-fat dairy products
Look for ways to replace saturated fats with vegetable oils and nuts
.which provide essential fatty acids and vitamin E
Also healthy fats in olives, nuts, avocados and seafood
There is. By avoiding foods that contain partially hydrogenated oils
limit
Sodium Most children in the United States have too much sodium in their diets
They have daily food. Instead of chips and cookies, snacking on fruits
And encourage vegetables. Tags
.Check the nutrition and look for a low sodium product
If about nutrition for kids or special concern about diet
.Talk to your child’s sports coach or doctor
Ages 2 to 4
Daily instructions for girls
1000-1400 calories, depending on growth and activity level
2-4 ounces of protein is about 60 to 120 grams
Fruits 1-1.5 cups volume
Vegetables 1-1.5 cups volume
3-5 oz seeds about 85 to 140 grams
Dairy 2-2.5 cups
Ages 2 to 4
Daily tips for boys
1000-1600 calories, depending on growth and activity level
5-2 oz of protein is about 55 to 140 grams
Fruits 1-1.5 cups volume
Vegetables 1-2 cups volume
3-5 oz seeds about 55 to 140 grams
Dairy 2-2.5 cups
5 to 8 years old
Daily instructions for girls
1200-1800 calories, depending on growth and activity level
Protein 3-5 ounces is about 55 to 140 grams
Fruits 1-1.5 cups volume
Vegetables 1.5-2.5 cups volume
4-6 oz seeds about 110 to 170 grams
Dairy 2.5 cups
5 to 8 years old
Daily instructions for boys
1200-2000 calories, depending on growth and activity level
5.5 ounces of protein is about 145 grams
Fruits 1-2 cups volume
Vegetables 1.5-2.5 cups volume
4-6 oz seeds about 110 to 170 grams
Dairy 2.5 cups
Ages 9 to 13
Daily instructions for girls
1400-2200 calories, depending on growth and activity level
Protein 4-6 ounces is about 110 to 170 grams
Fruits 1.5-2 cups volume
Vegetables 1.5-3 cups volume
5-7 oz seeds, about 140 to 200 grams
Dairy 3 cups
Food for children
Ages 9 to 13
Daily instructions for boys
1600-2600 calories, depending on growth and activity level
5-6.5 oz protein is about 110-190 grams
Fruits 1.5-2 cups volume
Vegetables 2-3.5 cups volume
5-9 oz seeds, about 140 to 265 grams
Dairy 3 cups
Ages 14 to 18
Daily tips for girls
1800-2400 calories, depending on growth and activity level
5-6.5 oz protein is about 110-190 grams
Fruits 1.5-2 cups volume
Vegetables 2.5-3 cups volume
6-8 oz seeds, about 170 to 230 grams
Dairy 3 cups
Ages 14 to 18
Daily tips for boys
2000-3200 calories, depending on growth and level
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