01/05/2023
Protein:
Protein helps a child's body build cells, break down food into energy, fight infection, and carry oxygen. According to the Cleveland Clinic, kids between the ages of 4 and 9 need about 19 grams (g) of protein daily. Those ages 9 to 13 need 34 g each day.
Carbohydrates:
Carbohydrates are the most important source of energy. They help a child's body use fat and protein for building and repairing tissue. The U.S. Department of Health and Human Services recommends that kids over the age of 1 consume about 130 g of carbohydrates each day. That's usually pretty easy because carbohydrates come in several different forms, like sugars, starches, and fiber. (Kids should be eating more of the starches and fibers and less of the sugar, since consuming high amounts of "bad" carbs like soda, candy, and processed foods is associated with obesity, diabetes, and other health problems.)
Healthy Fats
A great source of energy for kids, fats are easily stored in the body, and they allow for proper usage of other important nutrients. The American Heart Association says to "keep total fat intake between 30 to 35% of calories for children 2 to 3 years of age and between 25 to 35% of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils."
Calcium:
Calcium is essential for building a child's healthy bones and teeth. It's also important for blood clotting and nerve, muscle, and heart function. The FDA recommends that children ages 1 to 3 get 700 milligrams (mg) of calcium per day, while those over 4 years old should strive for 1,300 mg daily
Iron
Iron is necessary to build healthy blood that carries oxygen to cells all over the body. It's also vital for "growth and development, immune function, reproduction, and wound healing," says the FDA. What's more, having sufficient iron stores reduces the risk of anemia. Kids ages 1 to 3 should get about 7 mg of iron daily, while older kids should get increasingly more; check out the recommended amounts from the National Institutes of Health. Adolescent girls who have started menstruating may want to pay closer attention to iron intake.
Iron
Iron is necessary to build healthy blood that carries oxygen to cells all over the body. It's also vital for "growth and development, immune function, reproduction, and wound healing," says the FDA. What's more, having sufficient iron stores reduces the risk of anemia. Kids ages 1 to 3 should get about 7 mg of iron daily, while older kids should get increasingly more; check out the recommended amounts from the National Institutes of Health. Adolescent girls who have started menstruating may want to pay closer attention to iron intake
Folate
Vital for soon-to-be parents, folate (one of the B vitamins) is also crucial for healthy growth and development of a child's cells. Lack of this vitamin can cause folate-deficiency anemia. The amount of folate kids need varies by age; for example, those under 6 months need 65 micrograms (mcg) daily, children ages 4 through 8 years old need 200 mcg daily, and teens 14 to 18 years old need 400 mcg daily
Fiber
Fiber promotes bowel regularity in a child, and it may also reduce the chances of cardiovascular disease and cancer later in life. Fiber also lowers "bad" cholesterol and controls blood sugar. For kids up to age 3, the FDA recommends 14 g of dietary fiber per day; those ages 4 and older need about 28 g.
Vitamin A
Vitamin A serves a variety of purposes in kids and adults. It promotes growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, works to prevent infection, and more. The National Institutes of Health (NIH) lists the recommended amounts of two sources of vitamin A (preformed vitamin A and provitamin A carotenoids) as micrograms of retinol activity equivalents (RAE). There's a wide range of acceptable levels based on age and s*x; for example, babies under 6 months should get 400 mcg RAE of vitamin A daily, while kids ages 9 to 13 should get 600 mcg RAE
Vitamin C
Vitamin C does more than just fight off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, heals wounds, and promotes strong bones and teeth. From ages 4 to 8, kids need about 25 mg of vitamin C daily; that's approximately the amount in half of a small orange. From ages 9 to 13, the recommended daily intake increases to 45 mg, and by the teen years, your child will need to consume between 65 and 75 mg of Vitamin C daily.
Vitamin D
Not only does vitamin D assist with calcium absorption, it also builds strong bones and teeth. What's more, vitamin D is necessary for "many body processes, such as blood pressure regulation, hormone production, and immune and nervous system function," says the FDA. From ages 1 to 3, kids should get about 15 mcg (600 IU) of vitamin D each day. People need about 20 mcg (800 IU) daily after that.
Potassium
Potassium regulates several body functions including heart rhythm, the nervous system, and muscle contraction. Low levels of potassium can lead to muscle weakness and abnormal heart rate. The recommended daily intake is 3,000 mg through age 3 and 4,700 mg for older children and adults, says the FDA.
