Youth Nutrition & Back to School

youth-nutrition-fruit-popsicles

Wellness is multifaceted, but in today’s blog we’re going to focus on youth nutrition and healthy eating habits for those growing kiddos!

The main thing to remember for children is they need to base their diet with foods from five different groups: proteins, dairy, fruits, vegetables, and grains. The more nutrients in the food, the better! Here are some examples of nutrient-rich foods from the various groups:

Proteins- Eggs, beans, lean meats, seafood, poultry, and nuts

Dairy- Milk, cheese, and yogurt, preferably low-fat or fat-free varieties

Fruit- Any fruit is great, including juice. But, make sure it is 100% fruit juice, or light canned fruit packed in its own juice, and limit dried fruit intake. The extra sugar and calories in these items should be avoided as much as possible.

Vegetables- A variety of vegetables is best and try for a rainbow of colors for your selection. Beware of higher sodium levels in canned and frozen veggies.

Grains- Whole grains are best in bread, oatmeal, rice, and quinoa. Limit the intake of white bread, pasta, and rice as well as sugary cereals that may be touted as whole grain but include the extra sugar.

 

Daily Dietary Guidelines for Girls from MayoClinic.org

Daily Guidelines for Girls by Age

 Ages 2 - 4Ages 5 - 8Ages 9 - 13Ages 14 - 18
Calories1,000 - 1,400*1,200 - 1,800*1,400 - 2,000*1,800-2,400*
Protein2-4 ounces3-5 ounces
4-6 ounces5-6.5 ounces
Fruits1-1.5 cups1-1.5 cups
1.5-2 cups1.5-2 cups
Vegetables1-1.5 cups1.5-2.5 cups
1.5-3 cups2.5-3 cups
Grains 3-5 ounces4-6 ounces5-7 ounces6-8 ounces
Dairy2-2.5 cups2.5 cups3 cups3 cups

*depending on growth and activity level

 

Daily Dietary Guidelines for Boys from MayoClinic.org

Copy of Daily Guidelines for Boys by Age

 Ages 2 - 4Ages 5 - 8Ages 9 - 13Ages 14 - 18
Calories1,000 - 1,600*1,200 - 2,000*1,600 - 2,600*2,000-3,200*
Protein2-5 ounces3-5.5 ounces
5-6.5 ounces5.5-7 ounces
Fruits1-1.5 cups1-2 cups
1.5-2 cups2-2.5 cups
Vegetables1-2 cups1.5-2.5 cups
2-3.5 cups2.5-4 cups
Grains 3-5 ounces4-6 ounces5-9 ounces6-10 ounces
Dairy2-2.5 cups2.5 cups3 cups3 cups

*depending on growth and activity level

 

To learn about healthy adult eating habits, please see our previous blog post by clicking here!

Come back tomorrow as we take on the topic of youth fitness!

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