Nutrition for Middle Years: Children Ages 5-13
Introduction
Children between the ages of 5 and 13 are in a period of rapid growth and development. They need a healthy diet to support this growth and to provide them with the energy they need to be active and learn.
Nutritional Needs
The nutritional needs of children ages 5-13 vary depending on their age, gender, and activity level. However, there are some general guidelines that can help you ensure that your child is getting the nutrients they need.
* Fruits and vegetables: Children should eat at least 5 servings of fruits and vegetables per day. Fruits and vegetables are a good source of vitamins, minerals, and antioxidants.
* Whole grains: Whole grains are a good source of fiber, which is important for digestive health. Children should eat at least 3 servings of whole grains per day.
* Lean protein: Lean protein is important for building and repairing tissues. Children should eat at least 2 servings of lean protein per day.
* Dairy products: Dairy products are a good source of calcium, which is important for bone health. Children should eat 2-3 servings of dairy products per day.
Healthy Eating Habits
In addition to eating a healthy diet, it is also important to develop healthy eating habits in children. Here are some tips:
* Make healthy foods available: Keep healthy foods on hand and make them easy for your child to access.
* Limit unhealthy foods: Limit your child's intake of sugary drinks, processed foods, and unhealthy fats.
* Eat together as a family: Eating together as a family is a great way to model healthy eating habits for your child.
* Encourage your child to be active: Physical activity helps children maintain a healthy weight and reduces their risk of chronic diseases.
Conclusion
Nutrition is important for children of all ages, but it is especially important for children ages 5-13. By following these guidelines, you can help your child get the nutrients they need to grow and develop properly.