What Nutrients Do Kids Need? <\/h2>\n\n\n\n
While every nutrient plays an important role in the growth of children, there are a handful of key macronutrients, vitamins, and minerals to focus on. <\/p>\n\n\n\n
Protein: For Growth and Repair <\/strong><\/h3>\n\n\n\nProtein<\/a> is a macronutrient that helps to build and repair body tissues including our muscles and organs. Protein-rich foods also contain important minerals like iron, zinc, and vitamin B12. <\/p>\n\n\n\nProtein needs<\/a> for children are lower than many caregivers may realize. Based on age: <\/p>\n\n\n\n\n- 1-3 year old: 13g per day <\/li>\n\n\n\n
- 4-8 year old: 19g per day <\/li>\n\n\n\n
- 9-13 year old: 34g per day <\/li>\n<\/ul>\n\n\n\n
What does that protein for kids look like in common foods? <\/p>\n\n\n\n
\n- Chicken thigh: 24g <\/li>\n\n\n\n
- Chickpeas (\u00bd cup): 9g <\/li>\n\n\n\n
- Egg (1): 6g <\/li>\n\n\n\n
- Extra firm tofu (\u00bd of a 350g brick): 20-30g <\/li>\n\n\n\n
- Peanut butter (1 tbsp): 5g <\/li>\n\n\n\n
- Plain Greek yogurt (\u00bd cup): 10g <\/li>\n\n\n\n
- Whole grain bread (1 slice): 5-6g <\/li>\n<\/ul>\n\n\n\n
Consider opting for lean sources of protein (e.g. poultry, fish and removing excess visible fats) and incorporating plant-based proteins (e.g. tofu, beans, lentils). <\/p>\n\n\n\n
Carbohydrates: An Important Source of Energy <\/strong><\/h3>\n\n\n\nCarbohydrates<\/a> are our body\u2019s main source of energy. Carbohydrates also include fibre and sugars. Nutritious carbohydrate-rich foods to include in your child\u2019s diet are: <\/p>\n\n\n\n\n- Whole grains (e.g. pastas, cereals, crackers) <\/li>\n\n\n\n
- Starchy vegetables (e.g. potatoes, sweet potatoes, corn) <\/li>\n\n\n\n
- Fruit <\/li>\n\n\n\n
- Legumes (e.g. beans, lentils) <\/li>\n<\/ul>\n\n\n\n
Foods and beverages<\/a> with added sugars should be consumed as an occasional treat, aiming to limit added sugars to no more than 10% of a child\u2019s total calories per day. This includes foods like sodas, sweetened drinks, and candies. Other occasional foods include highly processed carbohydrates, like chips or highly processed snack foods, since they can be high in sodium, saturated fat, and low in fibre. <\/p>\n\n\n\nFibre: For Digestion and Regularity <\/strong><\/h3>\n\n\n\nFibre<\/a> is a type of carbohydrate found in plant foods that our body cannot digest. It is an important nutrient<\/a> to: <\/p>\n\n\n\n\n- Prevent constipation <\/li>\n\n\n\n
- Support a healthy gut <\/li>\n\n\n\n
- Manage satiety and keeping a child\u2019s belly full longer <\/li>\n\n\n\n
- Help manage blood sugars and energy levels <\/li>\n<\/ul>\n\n\n\n
Fibre<\/a> needs for kids are: <\/p>\n\n\n\n\n- 1-3 year old: 19g per day <\/li>\n\n\n\n
- 4-8 year old: 25g per day <\/li>\n\n\n\n
- 9-13 year old: 26-31g per day <\/li>\n<\/ul>\n\n\n\n
What does that fibre for kids look like in common foods? <\/p>\n\n\n\n
\n- Apple (1 medium size): 4g <\/li>\n\n\n\n
- Avocado (1 medium size): 7-8g <\/li>\n\n\n\n
- Beans\/legumes (\u00bd cup): 5-9g <\/li>\n\n\n\n
- Raspberries (\u00bd cup): 5g <\/li>\n\n\n\n
- Whole grain bread (1 slice): 3-4g <\/li>\n<\/ul>\n\n\n\n
Healthy Fats: For Growth and Development <\/strong><\/h3>\n\n\n\nFat<\/a> is a macronutrient that provides energy which is important for absorption of fat-soluble vitamins (e.g. vitamin A, D, E and K) and is important for brain function. Fats come in 2 main types: saturated and unsaturated. <\/p>\n\n\n\nHealthy fats for kids are ideally in the form of unsaturated fats. Food high in unsaturated fats include: <\/p>\n\n\n\n
\n- Avocados <\/li>\n\n\n\n
- Fatty fish (e.g. sardines and salmon) <\/li>\n\n\n\n
- Nuts and seeds <\/li>\n\n\n\n
- Liquid oils (e.g. olive oil, avocado oil, vegetable oils) <\/li>\n<\/ul>\n\n\n\n
A large consumption<\/a> of saturated fats can have negative long term health impacts, like heart disease and high cholesterol. Sources of saturated fats<\/a> are visible fat on meat, certain high fat dairy products (e.g. cream, butter), lard, shortening, palm oil and coconut oil. These are also often found in highly processed foods like baked goods or fried foods. <\/p>\n\n\n\nCalcium + Vitamin D: For Growing Bones and Teeth <\/strong><\/h3>\n\n\n\nCalcium and vitamin D<\/a> work hand in hand to support bone health. Calcium makes up much of the structure of bones and teeth while vitamin D aids to absorb the calcium we consume. <\/p>\n\n\n\nCalcium<\/a> needs for kids are: <\/p>\n\n\n\n\n- 1-3 year old: 700mg per day <\/li>\n\n\n\n
- 4-8 year old: 1000mg per day <\/li>\n\n\n\n
- 9-13 year old: 1300mg per day <\/li>\n<\/ul>\n\n\n\n
Calcium for kids is commonly thought to come from dairy alone. But there are variety of foods that also contain calcium, including: <\/p>\n\n\n\n
\n- Dairy products (e.g. cow\u2019s milk, yogurt, cheese) <\/li>\n\n\n\n
- Milk alternatives (e.g. calcium fortified soy milk and oat milk) <\/li>\n\n\n\n
- Canned fish with soft bones (e.g. canned sardines and salmon) <\/li>\n\n\n\n
- Tofu (with calcium) <\/li>\n<\/ul>\n\n\n\n
Vitamin D<\/a> for children between the age of 1-14 years old is 600IU per day. It is difficult to obtain enough vitamin D from our diet since very few foods naturally contain vitamin D. Although we can produce vitamin D through our skin, safe skin practices of wearing sunscreen and suboptimal strength of sun rays in many parts of Canada make it difficult to do this. It is recommended to supplement vitamin D 400IU to children in Canada and incorporate vitamin D fortified foods like fortified cow\u2019s milk or plant-based milks. <\/p>\n\n\n\nIron: For Growth, Development and Energy <\/strong><\/h3>\n\n\n\nIron<\/a> is an essential mineral that is a component of hemoglobin; a protein in red blood cells that transport oxygen to tissues in our body. It also supports healthy brain development. A child’s built-in iron store diminishes after the age of 6 months old and 1 in 10 children between the ages of 3-4 years old have low iron in Canada<\/a>. <\/p>\n\n\n\nIron<\/a> for kids needs are: <\/p>\n\n\n\n\n- 1-3 year old: 7mg per day <\/li>\n\n\n\n
- 4-8 year old: 10mg per day <\/li>\n\n\n\n
- 9-13 year old: 8mg per day <\/li>\n<\/ul>\n\n\n\n
Common iron-rich foods include: <\/p>\n\n\n\n
\n- Lean red meats <\/li>\n\n\n\n
- Tofu, beans and lentils <\/li>\n\n\n\n
- Iron fortified breakfast cereals, breads and pastas <\/li>\n\n\n\n
- Dark green vegetables <\/li>\n<\/ul>\n\n\n\n
If you\u2019re having troubles with your child\u2019s iron levels, there are ways to help with absorption: <\/p>\n\n\n\n
\n- Pairing iron-rich foods with vitamin C-rich fruits and vegetables, like bell peppers, oranges and broccoli <\/li>\n\n\n\n
- Limit cow\u2019s milk to 2 cups (500mL) per day since excessive milk intakes can inhibit iron absorption<\/a> <\/li>\n<\/ul>\n\n\n\n
Where Do Probiotics Fit Into Kids\u2019 Nutrition? <\/h2>\n\n\n\n
Protein needs<\/a> for children are lower than many caregivers may realize. Based on age: <\/p>\n\n\n\n What does that protein for kids look like in common foods? <\/p>\n\n\n\n Consider opting for lean sources of protein (e.g. poultry, fish and removing excess visible fats) and incorporating plant-based proteins (e.g. tofu, beans, lentils). <\/p>\n\n\n\n Carbohydrates<\/a> are our body\u2019s main source of energy. Carbohydrates also include fibre and sugars. Nutritious carbohydrate-rich foods to include in your child\u2019s diet are: <\/p>\n\n\n\n Foods and beverages<\/a> with added sugars should be consumed as an occasional treat, aiming to limit added sugars to no more than 10% of a child\u2019s total calories per day. This includes foods like sodas, sweetened drinks, and candies. Other occasional foods include highly processed carbohydrates, like chips or highly processed snack foods, since they can be high in sodium, saturated fat, and low in fibre. <\/p>\n\n\n\n Fibre<\/a> is a type of carbohydrate found in plant foods that our body cannot digest. It is an important nutrient<\/a> to: <\/p>\n\n\n\n Fibre<\/a> needs for kids are: <\/p>\n\n\n\n What does that fibre for kids look like in common foods? <\/p>\n\n\n\n Fat<\/a> is a macronutrient that provides energy which is important for absorption of fat-soluble vitamins (e.g. vitamin A, D, E and K) and is important for brain function. Fats come in 2 main types: saturated and unsaturated. <\/p>\n\n\n\n Healthy fats for kids are ideally in the form of unsaturated fats. Food high in unsaturated fats include: <\/p>\n\n\n\n A large consumption<\/a> of saturated fats can have negative long term health impacts, like heart disease and high cholesterol. Sources of saturated fats<\/a> are visible fat on meat, certain high fat dairy products (e.g. cream, butter), lard, shortening, palm oil and coconut oil. These are also often found in highly processed foods like baked goods or fried foods. <\/p>\n\n\n\n Calcium and vitamin D<\/a> work hand in hand to support bone health. Calcium makes up much of the structure of bones and teeth while vitamin D aids to absorb the calcium we consume. <\/p>\n\n\n\n Calcium<\/a> needs for kids are: <\/p>\n\n\n\n Calcium for kids is commonly thought to come from dairy alone. But there are variety of foods that also contain calcium, including: <\/p>\n\n\n\n Vitamin D<\/a> for children between the age of 1-14 years old is 600IU per day. It is difficult to obtain enough vitamin D from our diet since very few foods naturally contain vitamin D. Although we can produce vitamin D through our skin, safe skin practices of wearing sunscreen and suboptimal strength of sun rays in many parts of Canada make it difficult to do this. It is recommended to supplement vitamin D 400IU to children in Canada and incorporate vitamin D fortified foods like fortified cow\u2019s milk or plant-based milks. <\/p>\n\n\n\n Iron<\/a> is an essential mineral that is a component of hemoglobin; a protein in red blood cells that transport oxygen to tissues in our body. It also supports healthy brain development. A child’s built-in iron store diminishes after the age of 6 months old and 1 in 10 children between the ages of 3-4 years old have low iron in Canada<\/a>. <\/p>\n\n\n\n Iron<\/a> for kids needs are: <\/p>\n\n\n\n Common iron-rich foods include: <\/p>\n\n\n\n If you\u2019re having troubles with your child\u2019s iron levels, there are ways to help with absorption: <\/p>\n\n\n\n\n
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Carbohydrates: An Important Source of Energy <\/strong><\/h3>\n\n\n\n
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Fibre: For Digestion and Regularity <\/strong><\/h3>\n\n\n\n
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Healthy Fats: For Growth and Development <\/strong><\/h3>\n\n\n\n
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Calcium + Vitamin D: For Growing Bones and Teeth <\/strong><\/h3>\n\n\n\n
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Iron: For Growth, Development and Energy <\/strong><\/h3>\n\n\n\n
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Where Do Probiotics Fit Into Kids\u2019 Nutrition? <\/h2>\n\n\n\n
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