Nutrition for children from 2 to 13 years old: What should babies eat to be healthy?

You want to feed your baby healthy foods, but you do not know what nutrients will be necessary and suitable for your baby? How much does your child need to absorb? If this is the problem that parents are facing, please refer to this article to have an overview of building nutrition for your baby.

Overview of baby nutrition

In general, nutrition for children is based on the same principles as adult nutrition. All of us need the same nutrients, such as: vitamins, minerals, carbohydrates (carbs) , proteins and fats. However, children need different levels of specific nutrients at different ages.

So what is the best recipe for boosting children's growth and development? Learn the basics of nutrition for girls and boys aged 2-13 years old.

Foods rich in nutrients for babies

1. Protein (protein)

Protein is an extremely important ingredient for children. It is responsible for maintaining weight, developing brain and fitness in children. When there is a lack of protein, the child's immune system weakens, leading to a lack of resistance, often getting sick. The comprehensive development of the young brain is also seriously affected when the body lacks protein.

Eat protein from seafood, lean meats, poultry, eggs, legumes, soy products, and dairy products for children.

2. Fruit

Fruits are rich in fiber , so they are good for the baby's digestive system, helping them absorb other nutrients more efficiently. In addition, it is low in fat and calories, helping to prevent the risk of obesity in children. Fruits also provide a multitude of vitamins and minerals, typically vitamins A, B, C, E, potassium, folate ...

Encourage your child to eat a variety of fresh fruit or dried fruit (raisins, prunes, dates, etc.) instead of juice. However, be aware that 1/4 cup of dried fruit is equivalent to 1 cup of fresh fruit. Dried fruit can contribute to an increase in calories when consumed in excess.

If your baby likes to drink juice, make sure it's 100% pure juice, don't add sugar and don't let your child drink too much.

3. Vegetables

Practice the habit of eating vegetables from a young age because vegetables bring a wealth of health benefits. As well as fruits, vegetables contain a lot of fiber, vitamins and minerals ... helping the child's body to be healthy and develop comprehensively.

Vegetables have many colors, divided into color groups such as: green, white, orange, purple, red. Vegetables suitable for children of all ages include: greens, broccoli, cauliflower, carrots, pumpkin, potatoes, peas, green beans ...

4. Cereals

Cereals provide a lot of fiber, helping your baby have a clean and healthy digestive system. Adding nuts to the meal will provide children with adequate nutrients and prevent disease.

You should give your child whole grains such as green beans, lotus seeds, oats, brown rice, quinoa, almonds, cashews, walnuts ... Limit consumption of too many refined grains. Processed as white bread, pasta and white rice because they contain quite a high carbohydrate content.

5. Milk and dairy products

Milk is a very good source of nutrients, helping children develop comprehensively, especially in height and weight. Ingredients in milk include: mostly calcium, phosphorus, vitamins A and D are beneficial for the muscles, bones and teeth. The fat in milk is good for the brain. Protein and hydrocarbons help children to grow fast.

Children should be encouraged to use products made from milk nonfat or low-fat, such as milk, yogurt, cheese and whey. Fresh milk includes 3 types: direct milking, pasteurized and pasteurized milk.

However, with the incomplete digestive system, children should only drink pasteurized and pasteurized milk to ensure their health. In addition, you should only give children sugar-free or low-sugar milk to avoid overweight and obesity in children.

Control the calories your child absorbs

You should limit the calories that children easily absorb from the following products:

♦ Added sugar : Unlike the natural sugars found in fruits and vegetables, added sugars are added during processing, including either refined or unrefined sugars. These include brown sugar, sweeteners, corn syrup, honey and others.

♦ Saturated and trans-fat : Limit saturated fat, which comes mainly from animal dietary sources, such as red meat, poultry and dairy products. unsaturated. Look for ways to replace saturated fat with vegetable oil. These oils are usually made from seeds, they provide essential fatty acids and vitamin E. You should add fat to your baby with healthy fats found in olives, nuts, avocados and seaweed. real. Limit trans fats by avoiding foods that contain partially hydrogenated oils.

If you have questions about children's nutrition or are concerned about your child's diet, consult your doctor or dietitian.

Guide to building daily nutritional rations for children from 2 to 13 years old

From 2 to 3 years old: Nutrition for girls and boys

♦ Calories: 1,000-1,400 calories, depending on growth level and physical activity

♦ Protein: 56-114g

♦ Fruit: 50g

♦ Vegetables: 50g

♦ Cereals: 85-140g

♦ Milk and dairy products: 2 cups

From 4-8 years old: Nutrition for girls

♦ Calories: 1,200-1,800 calories, depending on growth level and physical activity

♦ Protein 85-140g

♦ Fruit: 100g

♦ Vegetables: 100g

♦ Cereals: 113-170g

♦ Milk and dairy products: 2.5 cups

From 4-8 years old: Nutrition for boys

♦ Calories: 1,200-2,000 calories, depending on growth and physical activity

♦ Protein: 85-156g

♦ Fruit: 100g

♦ Vegetables: 100g

♦ Cereals: 113-170g

♦ Milk and dairy products: 2.5 cups

From 9-13 years old: Nutrition for girls

♦ Calories: 1,400-2,200 calories, depending on growth and physical activity

♦ Protein: 113-170g

♦ Fruit: 150g

♦ Vegetables: 150g

♦ Cereals: 141-198g

♦ Milk and dairy products: 3 cups

From 9-13 years old: Nutrition for boys

♦ Calories: 1,600-2,600 calories, depending on growth level and physical activity

♦ Protein: 141-184g

♦ Fruit: 150g

♦ Vegetables: 200g

♦ Cereals: 141-155g

♦ Milk and dairy products: 3 cups.