Nutrition for School Children and Teenagers
By Frankie Phillips
Good nutrition is essential for children and teenagers to grow and develop properly. It helps them maintain a healthy weight, have strong bones and muscles, and perform well in school.
What nutrients do school children and teenagers need?
Children and teenagers need a variety of nutrients to support their growth and development. These nutrients include:
* Carbohydrates: Carbohydrates provide energy for the body. Good sources of carbohydrates include whole grains, fruits, and vegetables.
* Protein: Protein is needed for building and repairing tissues. Good sources of protein include lean meat, poultry, fish, beans, and nuts.
* Fat: Fat is essential for brain development and hormone production. Good sources of fat include healthy oils, such as olive oil and avocado oil, and fatty fish.
* Vitamins: Vitamins are needed for a variety of bodily functions. Good sources of vitamins include fruits, vegetables, and fortified foods.
* Minerals: Minerals are also needed for a variety of bodily functions. Good sources of minerals include dairy products, leafy green vegetables, and fortified foods.
How much of each nutrient do school children and teenagers need?
The amount of each nutrient that school children and teenagers need varies depending on their age, sex, and activity level. The following table provides general recommendations for daily nutrient intake for children and teenagers:
| Nutrient | Age 6-8 | Age 9-13 | Age 14-18 |
|---|---|---|---|
| Carbohydrates | 130-210 grams | 170-250 grams | 225-325 grams |
| Protein | 19-34 grams | 34-52 grams | 46-71 grams |
| Fat | 25-40 grams | 30-50 grams | 45-70 grams |
| Vitamin A | 400 micrograms | 600 micrograms | 900-1,200 micrograms |
| Vitamin C | 45 milligrams | 65 milligrams | 75-95 milligrams |
| Vitamin D | 600 international units (IUs) | 600 IUs | 600-800 IUs |
| Calcium | 800 milligrams | 1,300 milligrams | 1,300-1,200 milligrams |
| Iron | 10 milligrams | 8 milligrams | 15-18 milligrams |
How can I make sure my child is getting the nutrients they need?
The best way to ensure that your child is getting the nutrients they need is to offer them a variety of healthy foods from all food groups. The following tips can help you create a healthy diet for your child:
* Make half of your child's plate fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber.
* Choose whole grains over refined grains. Whole grains are a good source of fiber, vitamins, and minerals.
* Limit processed foods. Processed foods are often high in unhealthy fats, sodium, and sugar.
* Encourage your child to drink plenty of water. Water is essential for good health and can help your child stay hydrated.
* Make healthy choices available to your child. If you want your child to eat healthy, you need to make healthy choices available to them.
What are the consequences of poor nutrition in school children and teenagers?
Poor nutrition can have a number of negative consequences for school children and teenagers, including:
* Poor academic performance: Children and teenagers who do not get the nutrients they need may have difficulty concentrating and learning.
* Behavioral problems: Poor nutrition can contribute to behavioral problems, such as irritability, aggression, and hyperactivity.
* Increased risk of chronic diseases: Poor nutrition can increase the risk of developing chronic diseases, such as heart disease, stroke, and diabetes.
How can I get help with my child's nutrition?
If you are concerned about your child's nutrition, you can talk to your child's doctor or a registered dietitian. They can help you assess your child's nutritional needs and develop a healthy eating plan.