Nutrition for Kids

Nutrition for Kids

“Good health shapes an expression of experiences.”

― Arif Naseem

Over the past many years, the science linking health and food has become stronger. We know, more than ever before, what our body needs, how much it needs and when it needs it. However, our diet, is at it’s nadir.

We are surrounded by products that claim to be healthy but if you look at the labels you see that every serving might have more than your daily sugar or salt requirement. It might have unhealthy fat, and added colours and chemicals.

For children, the choice is harder. Nutrient needs change as per age and we need to provide a good balance of taste and health. Providing a good mix of whole grain, vegetables, fruits and protein (dairy or meat). A good rule of thumb is to have a lot of colour in the plate. Most fruits and vegetables of different colours will have different nutrients.

A lot of parents, in an effort to make every bite count, focus on supplements for their children.

Also Read: Tackling Meal Time Battles with Kids

My suggestion is to always look at the labels before buying. Look at the salt and sugar. Most ‘healthy’ drinks have a lot of sugar in them. Don’t be fooled by the marketing campaigns.

Look at the labels.

It is a simple exercise but very often we forget to do it. I am guilty of it myself and I am trying to remember it every time I buy something from the store. If it doesn’t meet my requirements, I add it to my list of ‘Not to Buy’. If it does, then it is in my list of ‘To Buy’. I hope that in a couple of months, I will not need to look at all the labels. My list will be enough!

Here is a table which lists down the age wise nutrition requirement for children. Do keep it in mind.

Protein requirement in the above table refers to the high protein food quantity, like chicken, eggs etc

“One of the leading causes of obesity is the misbelief that, when it comes to juice, ‘100%’ means ‘sugar-free.”

― Mokokoma Mokhonoana

If you go for a processed nutrient dense food, one meal itself might end up meeting your daily calorie requirement. Be aware of how much and what you eat.

Also Read: How to Boost Your Child’s Immunity

Points to Remember:

  • Always read the labels (don’t trust the marketing campaigns)
  • Have a lot of colour on your plate
  • Take care of your portion sizes (one meal cannot have your entire day’s calorie requirement)
  • Eat a lot of fruits and vegetable (And No. French Fries do not count as vegetables, neither does ketchup)


16 thoughts

  1. This is an amazing blog post. Very informative and educational. I usually recommend having fruit juice mixed with at least 50% water. Thanks for sharing and calling attention to the hidden calories and dangers of so called “healthy” product lines.


  2. Very informative. Its very important to be concious of the nutritional content of foods we feed our kids because the food ads on TV that target young children don’t care if the food they market is not nutrient dense.


  3. Great! Kids health is so important! I liked that you included the caloric requirements and nutrients recommended amounts per age.


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