Daily Nutrition Guide: Nutrition 101

From: Building Healthy Kids

It is very important that your child gets the proper amount of calories and nutrients in order for him/her to function at an optimum level. The amount of calories and servings of food that your child needs every day is based on several factors; age, gender and activity level. The more active your child is, the more calories he or she needs. Males generally need more than females and usually older children need more calories than younger children. If your child is sick or has a medical condition, the calorie requirement can change so it is always best to seek professional advice in these situations either from a certified nutritionist or a medical doctor.

Research has found that children are not getting enough essential nutrients so these are important to keep in mind when planning your child’s diet.

• Children and adolescents do not get enough calcium, potassium, fiber, magnesium, and vitamin D & E. Sources of these nutrients are listed below:

• Fiber- whole grains, fruits and vegetables

• Vitamin E – nuts, seeds, wheat germ oil and vegetable oils

• Calcium- low fat and fat free dairy products, rhubarb, spinach, collard greens, and sardines

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