Nutritional Needs of Play Age Kids

If you have a kid between four and ten years old make sure they get enough meat and dairy. Otherwise they could be malnourished.

Milk is an essential source of calcium (which helps build strong bones and teeth in children), milk and milk products such as yogurt; low-fat cheese and calcium-fortified orange juice are foods that are central to healthy eating for children.

Children 4-8 years old should have 1 to 2 servings of milk a day, while girls and boys between the ages of 9-13 should have 3 servings of dairy products daily.

Meat is an important source of iron, which provides kids with the energy they need on a daily basis. Opt for leaner choices for your children's diet such as skinless chicken and turkey.

Children between the ages of 4-8 should have 3 to 4 ounces of meat daily, while both boys and girls between the ages of 9 and 13 should consume 5 ounces of meat per day.

Make sure that half of your children's intake of grains comes from whole grain sources, such as whole wheat pasta and rice. These types of grains contain complex carbohydrates that sustain energy over a number of hours.

Four to eight year olds require 4-5 ounces (which is the equivalent of a serving) of grains a day.

Kids should consume a variety of different vegetables such as legumes, broccoli and carrots, since vegetables are a great source of vitamin C and will boost the immune system.

Vegetables are also an excellent source of fiber for children,

Children 4 to 8 years old should have 1 to 1 and ½ cups of vegetables daily, while girls ages 9 to 13 should consume 2 cups of vegetables daily.

Boys from 9-13 years of age should consume 2 and ½ cups of vegetables per day

Fruits should be a central component of any child's diet, as they are a great source of vitamins like vitamin A, which helps promote healthy eyes and skin.

Fruits like apples, blueberries and oranges are especially important for children's health as they help boost kids' immune systems. Children 4-8 years old should have 1 to 1 and ½ cups of fruit per day. Girls and boys between the ages of 9-13 should have 1 and ½ cups of fruit per day.

The key is to keep the diet in balance. The child should not be eating the same thing every day and nutritionally the child's needs should be well addressed in the three square meals he or she eats a day.

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Foods You Should Avoid Feeding Babies

Between the ages of four months and one year there are some foods that should be avoided. This is true of these foods regardless of whether you are buying them commercially or trying to puree them while making your own home made baby food.

Eggs
Babies from 1 month to a year old should ONLY eat egg yolk as eating egg white is highly allergenic. Babies need the B Vitamins in egg yolk to develop healthy eyesight, skin and hair.

Cow's Milk
Your baby cannot digest the protein in the cow's milk in the first year. Feeding your child cow's milk can damage his or her kidneys. Feed your baby breast milk which is much easier on their developing systems.

Soy Milk
Introducing soy milk to your child in the first year can create a soy allergy. It can also damage his or her kidneys. Breast milk is the answer. If you absolutely have to be vegetarian and can't breast feed then rice or almond milk is okay but make sure you consult your doctor to see if vitamin supplementation is needed to make up for the lower protein and vitamin content of these milks.

Honey
Honey sounds like a health food but it is exactly the opposite for an infant.
Honey can contain spores of Clostridium botulinum, which causes botulism. An adult’s intestinal tract can prevent the growth of these spores, but in a baby the spores can grow and produce life-threatening toxins.

Also remember to stay away from foods that have mold, bruises or decay as they could have toxins in them that could harm your child and even cause food poisoning. • Look for locally grown produce. Fruits and vegetables that are grown far away require after-harvest pesticides and waxes to help them survive the long trip to the grocery store.

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