Welcome Readers! Today, Let’s talk about Kids Nutrition. When it comes to your kidโs nutrition, there are so many ways to make sure that the food on our plates is not only delicious but nutritious, too! Depending on how old your kids are, you have to plan for specific nutritional needs. Kids under the age of three will need particular support that your older kids between six and thirteen do not need.
If you are looking for a bit more guidance on how to plan for your kidsโ meals to ensure they get all the nutrients they need, donโt worry! Youโve come to the right place.
In this article, weโll break down kidsโ nutrition by age so you can see what each age group needs. Whether you have little toddlers at home or preteens, this guide will help you make sure youโre supporting their growth as they get older.
What to Expect-
Kids Nutrition for Age 0-3: The First Bites and Years of Your Childโs Life
Babies and toddlers grow at warp speed, which is why nutritional support is so important! Research from the World Health Organization says that breastmilk is ideal for infants and provides all the nutrients a baby will need during their first few months of life. As they age, youโll need to add other soft foods to help support their development.
Around six months, you should start to add in some soft foods, like pureed meats and legumes, to help with muscle and brain development. Pureed fruits like apples and bananas are tasty and give your little ones the right amount of vitamin C to support their immunity and digestion.
Some of the best meal ideas at this age include blended veggies, mashed avocado, and more. This is also the time to watch for allergies, and donโt forget to expose your child to plenty of foods! The more you share, the more they develop a broader plate as they age and begin to expand their meal options.
Kids Nutrition for Ages 3-6: Building Strong Foundations for the Future
Between ages three and six, your child will have a more balanced plate that has a mix of proteins, carbs, fats, vitamins, and minerals to support their diet. Research from the American Academy of Pediatrics recommends giving your preschool-aged child milk or water as a healthy beverage and also letting your kid choose how much to eat or what you provide them.
This stage of growth requires protein, like lean meats, eggs, and beans, to help with muscle growth and repair, as well as plenty of calcium, vitamin D, and iron to support bone and blood health. Some of the best snacks at this age include veggie sticks and hummus or fruit smoothies. Donโt be afraid to involve your kids in your daily meal routines! They can help them follow a balanced, healthy diet and increase how interested they are in what they eat and what you prepare.
Kids Nutrition for Ages 6-13: Supporting Students as They Grow and Learn
From the ages of six to thirteen, youโll see your kids grow and develop, but their nutritional needs continue to evolve. At this age, youโll need plenty of balanced meals that include whole grains, omega-3 fatty acids, fruits and vegetables, fiber, and calcium. Some of the best foods to include during these years are whole-grain pasta, fish, walnuts, colorful produce, and dairy products.
Research from Johns Hopkins Medicine shows that school-aged children need healthy foods and snacks up to four to five times daily. This is also the time when your kids begin to develop food habits, know more about what they like and dislike, and start to socialize with their friends, who might also show them some other foods beyond what you have in your home. At this stage, your kids can also help prepare meals!
To include your kids in meal preparation, try some meals like DIY taco bars, banana and peanut butter sandwiches for lunch, and even homemade pizzas. These can be fun ways to keep your kids involved. For school lunches, donโt forget to pack balanced meals and do your best to limit sugary drinks. All of this will help your kids stay healthy and happy as they age.
Take Steps to Encourage Healthy Nutrition in Your Home
Whether you have infants or soon-to-be teenagers, you can take steps as a mother to support your kidsโ health. We hope that this article taught you something new about kidsโ nutrition! What are your favorite kid-friendly meal and snack ideas? Let us know in the comments!