For children, it is crucial to eat nutritious food that provides the vitamins, minerals, and nutrients needed for growth and development. However, good nutrition doesn’t stop when you reach adulthood. In fact, as you get older, you need to continue eating healthy and nutritious foods to help your body create the energy needed for day-to-day activities and to reduce the likelihood of certain health problems, such as heart disease, diabetes, and other problems.
It’s important to understand that everyone has unique nutritional needs. For example, a woman that is pregnant will need more calories than a 75-year-old man. Also, a teenager is going to need more protein than a child that is younger.
Factors such as activity level, weight, height, age, and health conditions will impact how many calories and nutrients you need. However, if you are cooking for your family, you may find it challenging to meet everyone’s unique needs. Using things like caralluma fimbriata supplements can help fill in the gaps; however, there are some other tips you can use, too, which are found here.
Vegetables and Fruits Come First
According to information from the Centers for Disease Control and Prevention, children who are under the age of three need to get two full servings of vegetables and fruits per day. When a child reaches the age of four and until they are eight, this number should increase to three daily servings. For boys between the ages of nine and 13 who are considered moderately active, 3.5 servings per day are necessary. For adults, five servings of vegetables and fruits are needed per day.
Keep in mind, you don’t have to have your children consume all these servings in a single sitting. Try spreading them out and add just one serving to every snack or meal they eat. This is going to be a much easier way to get them to eat these food items.
Grains, Proteins, and Dairy
While vegetables and fruits are important, there are several other food groups that you need to ensure your family is eating from to remain healthy. For example, dairy foods are needed for the bone-building calcium, protein, and vitamin D. While this is true, it’s a good idea to choose fat-free or low-fat versions of cheese, yogurt, and milk. If you don’t care for these dairy products, you can get the calcium you need for good health from green, leafy veggies, such as spinach, or even choose almond milk.
Whole grains are also a crucial part of any balanced diet. When you are purchasing corn, oats, rice, or wheat, make sure you read the ingredient label. If it does not say “whole grain,” find another product that does.
Until kids reach the age of five, they only need two servings of protein each day. As your children get older, though, their requirements for protein will increase. Keep in mind, while protein is found in meat, it is also in nuts, beans, milk, eggs, and cheese.
Limit Salt and Sugar Consumption
It is important that your children do not consume over three teaspoons of sugar per day. Reduce the amount of ice cream, cookies, and candy that are consumed. Keep in mind though, sugar is found in many of the day to day foods they eat, including fast food, condiments, soups, and bread. You can reduce sugar in your recipes by as much as a third without affecting the taste of what you are cooking – so do this for the health of your family.
If you want to ensure your family eats a healthy diet and that they don’t have nutritional issues or deficiencies now or later in life, be sure to use the tips and information here. You can also work with your doctor or nutritionist to make sure that your children are getting the nutrients needed for growth and development throughout life. By using the information here, it is possible to maintain a healthy diet for everyone in your family.