Nutrition
& Health

kids who have healthy eating habits and get plenty of physical activity are better
learners; get better grades, attend school more often, and behave better in class

Fast Facts on Nutrition

01

The human body requires many major types of nutrients.

02

Not all Nutrients provide energy but are still Important, such as water and fiber.

03

Micronutrient are important but required in smaller amounts.

AGES 2 TO 3:
Daily GUIDELINES
FOR GIRLS AND BOYS

Calories:

1, 000-1, 400, depending
on growth & activity level

protein:

2-4 ounces

Fruits:

1-1.5 cups

Vegetables:

1-1.5 cups

Grains:

3-5 ounces

Dairy:

2 cups

Ages 4 to 8:
Daily GUIDELINES
FOR GIRLS

Calories:

1, 200-1, 800, depending
on growth & activity level

protein:

3-5 ounces

Fruits:

1-1.5 cups

Vegetables:

1.5-2.5 cups

Grains:

4-6 ounces

Dairy:

2.5 cups

AGES 4 TO 8:
Daily GUIDELINES
FOR BOYS

Calories:

1, 200-2, 000, depending
on growth & activity level

protein:

3-5.5 ounces

Fruits:

1-2 cups

Vegetables:

1.5-2.5 cups

Grains:

4-6 ounces

Dairy:

2.5 cups

AGES 9 TO 13:
Daily GUIDELINES
FOR GIRLS

Calories:

1, 400-2, 200, depending
on growth & activity level

protein:

4-6 ounces

Fruits:

1.5-2 cups

Vegetables:

1.5-3 cups

Grains:

5-7 ounces

Dairy:

3 cups

AGES 9 TO 13:
Daily GUIDELINES
FOR BOYS

Calories:

1, 600-2, 600, depending
on growth & activity level

protein:

5-6.5 ounces

Fruits:

1.5-2 cups

Vegetables:

2-3.5 cups

Grains:

5-9 ounces

Dairy:

3 cups

AGES 14 TO 18:
Daily GUIDELINES
FOR GIRLS

Calories:

1, 800-2, 400, depending
on growth & activity level

protein:

5-6.5 ounces

Fruits:

1.5-2 cups

Vegetables:

2.5-3 cups

Grains:

6-8 ounces

Dairy:

3 cups

AGES 14 TO 18:
Daily GUIDELINES
FOR BOYS

Calories:

2, 000-3, 200, depending
on growth & activity level

protein:

5.5-7 ounces

Fruits:

2-2.5 cups

Vegetables:

2.5-4 cups

Grains:

6-10 ounces

Dairy:

3 cups

To know more about Sources of Nutrition & Health,

Tips for a Healthy
Kids

When kids don't consume enough food, it will have an effect on a child’s ability to learn, a factor stated in various studies. Maintains a healthy breakfast is an effective means to boost educational performance and cognitive functioning among undernourished children. Breakfast served at school will get children there on time and a healthy breakfast whether at school or at home, will help them to live a longer life.

Some of the most important functions in our body, like digestion, circulation, and excretion, require us to intake a good quantity of water. Besides, water also energizes our body and keeps us hydrated through the day. Lacking the desired quantity of water in our body may result in problems like constipation, dehydration, and even kidney stones. Hence, it is suggested that you habituate your children to keep drinking water at frequent intervals, to keep up their healthiness.

Although kids are born with the ability to prevent eating when they are full, it will usually be hard for parents to judge whether or not their children have eaten the correct foods, and enough of them. Teaching kids to listen to their tummies and to raise themselves questions about amount and quality, like “Is my tummy full?” or “Will I feel sick if I eat those extra biscuits?” can provide them the chance to develop their ability to sense fullness.

Cycling plays a very important role in overall growth of your child. Right from gaining strength to decision making ability, sport nurtures over all child development. Not only does it facilitate them grow physically, however it also allows for them to grow mentally and emotionally. The only factor you, as parents, have to be compelled to do is to form a safe atmosphere for them to explore.

Eating slowly is great for weight control at any age. It’s an amazing way to show children that it takes about twenty minutes for the message that they're full to get from their stomachs to their brains. The maximum amount as we’d love our kids to complete their meal in minutes, instead of hours, it’s much more necessary that they learn to slow down and chew their food properly.

56 % of elementary schools and 93 in 100 of high schools allowed students to buy soft drink or beverages in selling machines, school cafeterias, canteens and snack bars that are inflicting students to become dangerously overweight at astounding levels. Even parents who promote better habits at home are left trying to manage the subsequent healthcare consequences of what is promoted outside the home.

It is well documented that physical activity improves overall health. Physical activity improves circulation, will increase blood flow to the brain and raises norepinephrine and endorphins that are typically credited with reducing stress, improving mood, and causing a chilling impact after exercise. If your kids' school doesn’t have physical activities, make sure your kid enrolls in an after-school physical activity of some kind.

Hand washing is one in all the essential health tips for kids to follow at home and school that may facilitate to prevent possible spreading of health problem among kids. Kids need to be taught to clean their hands properly before and when eating, and when using the toilet. You can teach them to use anti-bacterial wipes. They also have to be compelled to be educated to not share their cups and utensils with friends.

Of all the health issues investigated, poor sleep was among the most unexpected and definitive causes of poor educational achievement, most kids want a minimum of 9 hours of relaxing sleep every night. However, for several reasons, school-aged kids and adolescents may receive less than the counseled amount. Parents must be focused on their kids who are performing poorly in school.

School backpacks these days are heavier than ever, and using the incorrect type of backpack and carrying it incorrectly will cause back pain in children and teens. Backpacks are imagined to alleviate pain, not create it. However when worn incorrectly, they'll cause you or your kid to adopt postures which will give rise to spine issues.

Children within the 21st century are now exposed in the TV screens and we cannot stop that. They’re treated by the researchers and policy makers as a “special audience” due they're in process to learn things from the screen.

Health consultants have long linked too much screen time to obesity — a major unhealthiness nowadays. Once they are watching screens, children are inactive and have a tendency to snack. They are additionally bombarded with ads that encourage them to eat unhealthy foods like potato chips and drink empty-calorie soft drinks that always become favorite snack foods.

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Disclaimer:

* Everything provided on the page is for general informational purposes