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Healthy eating for kids. Like adults, children need a healthy diet, but with different proportions and amount of calories. All depending on their age, sex, and activity choosing foods such as:

  • Fruits and vegetables.
  • Fresh products.
  • Whole grains
  • Low-fat dairy.
  • Lean meats

It is very important that children receive the necessary nutrients they need each day since this depends on their healthy growth and development.

Healthy eating for kids

Calories needed per dayHealthy eating for kids

Every child is different. The stage of development in which they are defines the number of calories that each one should consume:

Children 2 or 3 years old need between 1,000 and 1,400 calories per day.

5 to 20% must be proteins.

50% must be carbohydrates.

30 and 40% must be fat.

Girls from 4 to 8 years old.  They need between 1,200 and 1,800 calories per day.

Children from 4 to 8 years.  They need 1,400 to 2,000 calories per day.

Boys and girls from 8 years onwards.  They need half of all daily calories in carbohydrates, a quarter in fat and the other quarter in protein.

Fruits, vegetables, and dairy in a healthy dietHealthy eating for kids

A child’s diet should contain different types of fresh fruits and vegetables to prepare salads and side dishes. They must be of varied colors, to have a great diversity of vitamins and minerals. It is one of the best healthy eating for kids.

Have him consume 2 or 3 pieces of fruit and two servings of vegetables a day. You should also eat defatted dairy products, to keep fats at bay and strengthen bones at the same time. Two to three dairy products a day are recommended.

CarbohydratesHealthy eating for kids

Provide the child with bread and cereals, pasta, and rice.  They better be integral, because they have more nutrients, such as iron, B vitamins, and dietary fiber.

Choose complex carbohydrates, which break down more slowly like cereals; than simple carbohydrates, such as fruits and sugars, since complexes provide lasting energy.

Avoid white bread and processed foods, which lack dietary fiber and are also less natural.

Lean proteins for healthy eating

Offer the child proteins such as fish, chicken, and turkey, and legumes, which have vegetable proteins, more often than red meat. Choose healthy fish options because of their omega-3 fatty acids, such as:

  • The salmon,
  • The trout
  • Herring

Benefits of healthy eating in childrenHealthy eating for kids

Eating habits in children are adopted from home. Therefore, as parents and main models of their diet, we should set a good example.

Eating healthy foods in the recommended amounts helps the child maintain an adequate weight.

A good diet brings greater performance in school and other activities. On the other hand, iron deficiency or insufficient nutrition in children can negatively affect their ability to learn.

Practice healthy breakfasts such as 1 fruit  + whole grains + dairy.

Healthy eating helps prevent the development of diseases associated with adults, such as type 2 diabetes. It also decreases the risk of serious cardiovascular disease or high cholesterol.


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