Consider these nutrient-dense foods:
Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-half cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
Grains.
Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains.
Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from:
Added sugar.
Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
Ages 2 to 3: Daily guidelines for girls and boys
Calories1,000-1,400, depending on growth and activity level
Protein2-4 ounces
Fruits1-1.5 cups
Vegetables1-1.5 cups
Grains3-5 ounces
Dairy2 cups
Ages 4 to 8: Daily guidelines for girls
Calories1,200-1,800, depending on growth and activity level
Protein3-5 ounces
Fruits1-1.5 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups
Ages 4 to 8: Daily guidelines for boys
Calories1,200-2,000, depending on growth and activity level
Protein3-5.5 ounces
Fruits1-2 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups
Reference
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ReplyDeleteNutrients and caloric intake are consider nutrient dense foods such as protein,fruits,and vegetables and others.when choosing protein u should choose seafood lean meat and soy products.And the fruits should be fresh fruits and canned fruits the child should also have a variety of fruits and if the child is drinking fruit juice u should ensure its 100 percent fruit juice with no sugar added.The vegetables are consist dark,green and starchy which the child should get every week. The intake of these of these areAges 2 to 3: Daily guidelines for girls and boys.
ReplyDeleteCalories1,000-1,400, depending on growth and activity level
Protein2-4 ounces
Fruits1-1.5 cups
Vegetables1-1.5 cups
Grains3-5 ounces
Dairy2 cups
Ages 4 to 8: Daily guidelines for girls
Calories1,200-1,800, depending on growth and activity level
Protein3-5 ounces
Fruits1-1.5 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups
Ages 4 to 8: Daily guidelines for boys
Calories1,200-2,000, depending on growth and activity level
Protein3-5.5 ounces
Fruits1-2 cups
Vegetables1.5-2.5 cups
Grains4-6 ounces
Dairy2.5 cups. These are what i have learn from what i have read about intake of nutrients and caloric intakes.
Protein- seafood,eggs,beans,soy products,freshfruits,cannedfruits,dried fruits,100%juice without added sugar,fresh vegetables,canned,frozen or dried vegetables,whole grain, such as whole wheat bread,oats,popcorn,low fat or fat free dairy products are nutrient Rich foods.When consume in large quantity dried fruits can provide extra calories.Choose dark green,red and orange vegetables, lower salt intake,limit added sugar.Sugar comes naturally in fruits and milk,added sugar are brown sugar,syrup and honey.Limit saturated fat from red meat and100%dairy products, healthier fats are found in olives,nuts,avocado and vegetable oil.Talk to your child's doctor about nutrition.Daily guidelines for calories,grains,fat,milk,lean meats,fruits and vegetables intake,depends on sex, age,growth and activity.
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