Nutrition Tips for Healthy Kids

Posted: Jan 23 in Bounce by

Nutrition is vitally important in children to ensure the proper growth and development of their bodies. Unfortunately, many children are not getting the necessary nutrients that their bodies need to grow, and may instead be consuming large amounts of empty calories that promotes unnecessary weight gain and further inhibit proper nutrition. If your family is working on losing weight in Syracuse, then pay attention to these important nutrients to encourage healthy eating habits.

1. Calcium. This is one of the most important nutrients for growing children. Not only does it promote healthy bone development, it also aids in healthy heart beat patterns, blood clotting functions, and muscle functions. Adolescent girls may be at a particular risk of calcium deficiencies. To ensure your child gets enough calcium daily, substitute high sugar soft drinks and candies for milk and calcium rich dairy products, like cheese. Also look for calcium fortified beverages like orange juice.

2. Protein. This nutrient is vital in every single body tissue, and so is an important nutrient to ingest daily. Protein is found abundantly in meat products, beans, and dairy products as well. Most of our children do not get enough protein in their diets. You should aim for at least 1/2 their weight in protein (in grams) each day. This is 40grams for an 80 pound child- at least. Remember protein helps satiety, and will keep our children from reaching for the starchy carbs and sweets.

3. Fiber. This may be one of the most helpful nutrients when it comes to fighting childhood obesity, as the complex carbohydrate makes kids feel full for longer. It also promotes healthy digestion. Many children aren’t getting enough fiber daily, which can lead to more snacking in between meals. Look for high fiber foods like legumes, whole grains, and fruits and veggies.

4. Antioxidant Vitamins. These include vitamins A, C, E, selenium, and beta-carotene. Antioxidants may give your child’s immune system a boost, and they also help to fight off free radicals. The best way to offer these potent vitamins to your child is through fresh produce. Look for brightly colored fruits and veggies like cherries, carrots, blueberries, tomatoes, broccoli, spinach, cantaloupe, sweet potatoes, and other berries.

5. Iron. This nutrient is vital to healthy blood production, as well as brain development. Find the best sources of iron in animal products, like meat and seafood, as well as in dark leafy green veggies and in fortified grains.

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