Understanding the specific nutritional needs of children as they grow is crucial for their development. Here’s a concise overview, organized by age group, to help ensure your child receives the nutrients they need at each stage:
- Toddlers (1-3 years):
- Key Nutrients: Iron, Calcium, Vitamin D, Omega-3 fatty acids
- Daily Intake: Iron (7 mg), Calcium (700 mg), Vitamin D (600 IU)
- Nutrient-Rich Foods: Spinach, yogurt, fortified cereals, salmon
- Preschoolers (4-5 years):
- Key Nutrients: Vitamin A, Vitamin C, Iron, Fiber
- Daily Intake: Vitamin A (300 mcg), Vitamin C (25 mg), Iron (10 mg)
- Nutrient-Rich Foods: Carrots, oranges, lean meats, whole grains
- School-Age Children (6-12 years):
- Key Nutrients: Vitamin D, Calcium, Iron, B Vitamins
- Daily Intake: Calcium (1,000 mg), Vitamin D (600 IU), Iron (10 mg)
- Nutrient-Rich Foods: Milk, cheese, beans, lean meats
- Teenagers (13-18 years):
- Key Nutrients: Protein, Iron, Calcium, Vitamin D
- Daily Intake: Protein (52 g for boys, 46 g for girls), Iron (11 mg for boys, 15 mg for girls), Calcium (1,300 mg)
- Nutrient-Rich Foods: Poultry, fish, tofu, dairy products
Each section is color-coded to make it easy to follow, ensuring parents can quickly identify and focus on the nutrients most important for their child’s current stage of growth. This structured approach helps in providing a balanced diet that supports healthy development.
