Black beans with green hearts: Nutritional value from nature
Black beans with the scientific name Vigna cylindrica (L.) Skeels, family Fabaceae. The seeds have a black shell, containing a blue or white kernel.
Children from 2 years old will enter the stage of learning and discovering the world around on their own . Therefore, for children to be able to develop comprehensively, nutrition is the top priority. This article will share with mothers about which nutrients are necessary, how much is sufficient for children from 2 to 13 years old. Please refer!
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1. Nutrition for children from 2 to 13 years old, what ingredients are needed?
In fact, nutrition for children is based on the same principles as nutrition for adults. This means that children and adults both need the same nutrients, including: vitamins, minerals, starches, proteins, and fats. However, the only difference is that each specific nutrient will require different amounts for different ages of children.
Children and adults both need the same nutrients, including: vitamins, minerals, starches, proteins, and fats
So what is the best formula to promote your child's growth and development? Please refer to the following foods:
2. What is enough nutrition for children from 2 to 13 years old?
2.1 Nutrition for girls and boys from 2 to 3 years old:
Calories | 1,000 – 1,4000, depending on each child's growth and activity level |
Protein | 60 – 110 grams |
Fruits | 1 - 1.5 cups |
Vegetable | 1 - 1.5 cups |
Seed | 80 – 140 grams |
Dairy products | 2 cups |
2.2 Ages 4 to 8 years old: A daily nutritional guide for girls |
|
Calories | 1,200 – 1,8000, depending on each child's growth and activity level |
Protein | 80 – 140 grams |
Fruits | 1 - 1.5 cups |
Vegetable | 1.5 – 2.5 cups |
Seed | 110 – 170 grams |
Dairy products | 2.5 cups |
2.3 Ages 4 to 8 years old: A daily nutritional guide for boys
Calories | 1,200-2,000, depending on growth and activity level per child |
Protein | 80 - 155 grams |
Fruits | 1-2 cups |
Vegetable | 1.5 – 2.5 cups |
Seed | 110 – 170 grams |
Dairy products | 2.5 cups |
2.4 Ages 9 to 13: A daily nutritional guide for girls
Calories | 1,400-2,200, depending on the child's growth and activity |
Protein | 110 – 170 grams |
Fruits | 1.5 – 2 cups |
Vegetable | 1.5 – 3 cups |
Seed | 40 – 195 grams |
Dairy products | 3 cups |
2.5 Ages from 9 to 13 years old: A daily nutritional guide for boys
Calories | 1,600-2,600, depending on the child's growth and activity |
Protein | 140 – 180 grams |
Fruits | 1.5-2 cups |
Vegetable | 2 – 3.5 cups |
Seed | 140 – 250 grams |
Dairy products | 3 cups |
3. Tips on good food substitutions for children
You don't have to completely change the suggestions below. You can choose certain foods or products that you can change. The more changes, the better the child's nutrition will be and the stronger the village will be.
Instead of… | Please try… |
Whole milk | Low fat milk |
Soft drink | Water or flavored water |
White bread | Whole wheat or whole grain bread |
Cream | Homemade smoothies |
Animal butter | Olive oil |
Fries, fried food | Nuts for snacks for kids |
4. Some foods should be limited and enhanced for children
4.1 Road restrictions
Sugar is available naturally in many different foods. Even in fruits, vegetables, grains and dairy products. When children eat too much sugar, children will be at risk of mood disorders, obesity and diabetes later in life.
Here are some tips for reducing the amount of sugar in your child's diet.
Eating fruit helps children relieve their sweet cravings
You can also make desserts with a lot of fruit, or a fruit smoothie instead of a glass of sweetened milk.
4.2 Understanding healthy fats for children
Healthy fats are an important part of a child's diet. More importantly, fat also helps in brain development in children, good for memory and uplifting. However, mothers need to know which type of fat is good for children.
Healthy fats are unsaturated fats. This type of fat is found in foods such as: olive oil, avocado, nuts (almonds, flaxseeds, walnuts, sesame, …), pumpkin or fish such as salmon, sardines.
Unhealthy fats are saturated fats. This type of fat can be found in: shortening, margarine, fried foods, baked goods, packaged foods like cookies or snack foods.
4.3 Make fruits and vegetables more attractive
The first step to making fruits and vegetables appealing is to limit your storage of unhealthy sweet and savory treats. Your child may crave snacks, like chips or candy in the fridge. But once those things are not stored at home, children will be more likely to eat the fruits and green foods in the refrigerator.
Then try some of these ideas:
When shopping, let your child choose the fruits and green foods they want
Let's make the plate of vegetables and fruits more attractive and colorful. This will keep the child entertained.
5. What are some things mothers should consider when feeding children from 2 to 13 years old?
The best way to encourage your child to eat nutritious foods is to encourage healthy habits.
Nutrition for children from 2 to 13 years old will sometimes give mothers a headache because this is the age when nutrition needs to be put first for the optimal development of children. However, you can make it simpler by focusing on remembering what foods your baby should eat and how much is enough. A little creativity from the mother and praise with children when they learn to eat will encourage children to have healthy nutritional habits.
Doctor Nguyen Trung Nghia
Black beans with the scientific name Vigna cylindrica (L.) Skeels, family Fabaceae. The seeds have a black shell, containing a blue or white kernel.
Even with good oral hygiene, you still have dental problems. According to Dr. Nguyen Thi Thanh Ngoc, it could be because you eat foods that are harmful to your teeth.
There are currently no clear studies on whether eating bananas or drinking milk is harmful to health. However, it is necessary to use these 2 foods at a reasonable level, avoid using too much
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