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 FAQ
What are some important things to know about keeping
your children healthy?
During the first few years
of a child’s life, proper nutrition is vital to proper growth and
development.
Deficiencies in vitamins and other important nutrients can lead to diseases and
other childhood health problems.
Here is a chart of
nutritional needs for children by age range:
|
Nutritional Intake of Vitamins by Age |
|
Vitamin |
gender |
1 to 3 |
4 to 8 |
9 to 13 |
14 to 18 |
|
Vitamin A(mcg) |
boys |
300 |
400 |
600 |
900 |
|
|
girls |
300 |
400 |
600 |
700 |
|
Vitamin D(mcg) |
both |
5 |
5 |
5 |
5 |
|
Vitamin E(mg) |
both |
6 |
7 |
11 |
15 |
|
Vitamin C(mg) |
both |
15 |
25 |
45 |
65-75 |
|
Niacin(mg) |
boys |
6 |
8 |
12 |
16 |
|
|
girls |
6 |
8 |
12 |
14 |
|
Thiamine(mg) |
boys |
0.5 |
0.6 |
0.9 |
1.2 |
|
|
girls |
0.5 |
0.6 |
0.9 |
1 |
|
Riboflavin(mg) |
boys |
0.5 |
0.6 |
0.9 |
1.3 |
|
|
girls |
0.5 |
0.6 |
0.9 |
1 |
|
Folate(mcg) |
both |
150 |
200 |
300 |
400 |
|
Vitamin B6(mg) |
boys |
0.5 |
0.6 |
1 |
1.3 |
|
|
girls |
0.5 |
0.6 |
1 |
1.2 |
|
Vitamin B12 |
both |
0.9 |
1.2 |
1.8 |
2.4 |
|
Calcium(mg) |
both |
500 |
800 |
1300 |
1300 |
|
Iron(mg) |
boys |
7 |
10 |
8 |
11 |
|
|
girls |
7 |
10 |
8 |
15 |
|
Zinc(mg) |
both |
3 |
5 |
8 |
11 |
Here is a list of key
foods that can help your child meet his/her nutrient needs. For details on
the nutritional status of these foods, go to
A to Z Foods
- Fruits (apples, oranges,
pears, bananas, pineapples, guavas, ect.).
- Vegetables (carrots,
cucumbers, artichokes, lettuce, tomatoes, ect.).
- Meats (chicken, turkey,
salmon or other white fish).
- Breads (whole wheat or
enriched breads).
- Dairy foods (1% or fat free
milk, yogurt, cheese).
Food Guide
Pyramid
Click above to
find out more!
Also, here are some great
books to get your child started a healthier lifestyle. Click on any of the
pictures to see more!
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