18. Air-popped Popcorn
Being a source of whole grains and low in calories and fat, air-popped popcorn is considered a healthy food for children.
Since it is made without added oil, it stands out as a nutritious choice between meals.
Different toppings like cinnamon or pumpkin pie spice can be tried to make it more delicious for your child.
It can be stirred in other ingredients like dried fruit or mixed nuts and made into a nutritious trail mix.
We will provide you three recommendations in this kids nutrition chart as per the age group of 2 to 3, i.e. the baby nutrition chart, 4 to 8 and 9 to 13 years.
Calories are the units of energy which must be taken in certain amounts. The children must gain 1000-1400, 1200-2000, 1600-2600 units of energy in the above stated three different age groups.
Proteins are made up of cell building blocks called amino acids, they are used for cell and tissue repairs and act as oxygen carriers in the body. It should contribute to 5-20 and 10-30 percent of the calories for the age categories as listed above.
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Fats are the sources of energy that can be stored by the body and used when necessary. The fat content should amount to 25-40 percent of the daily calorie intake by the body.
Carbohydrates are also a source of energy. They are very important as they help the child’s body to utilize fat and proteins in the body. They are also helpful in building and repairing body’s internal mechanism. The right amount of carbohydrates is about 45-65 percent of the calories.
Fiber is responsible for assisting the bowel regularity in children. This makes digestion better and also avoids heart diseases and cancer in the future. It accounts to about 19-26 grams on a daily basis divided accordingly into the above-mentioned age groups.
This is an important nutrient required for teeth and bone strengthening. Calcium can be given in the range of 500-1300 mg to the three categories divided accordingly.
For infants, the mother’s milk is the best source of minerals such as iron. Not only milk but also green leafy vegetables, cereals, sprouts, egg, fish, chicken and fruits are good sources of all of these healthy nutrients.
Remember that you need to include essential nutrition chart for children for overall growth and development.