National Nutrition Month –
March 2021 Kid’s Nutriton Part 2

This week I want to focus on kid’s nutrition for National Nutrition Month. Unfortunately with the typical American diet and the amount of times families grab fast food for a quick meal, it is no wonder our kids are lacking the proper nutrition they need in order to excel.

So first I’d like to touch on some of the daily recommended amount for daily nutrition by age and then give you some tips  and recommendations for helping your child get these in their daily diets.

Children four to eight years old require 2-3 oz of whole grains, 2.5-3 cups of fruits and vegetables, 900mg of omega-3 and 19 grams of protein. Children nine years old to 13 need 2-4.5 oz of whole grain, 3.5-4 cups of fruits and veggies, up to 1200 mg of omega-3 and 34 grams of protein. Where as our teenagers require 3 to 5 oz of whole grains, 4-5 cups of fruits and vegetables, up to 1600mg of Omega-3, and 46-52 grams of protein.

Tips for Getting Your Kid’s their Daily Nutrients

So now that we know what our kids need each day, let’s talk about some easy ways to make sure they get the nutrients they need daily.

Whole grains are fairly easy to get in one’s diet with a healthy granola, some overnight oats, and some whole grain bread.

Next comes the fruits and vegetables up to 5 cups a day can certainly be challenging for any teenager but having salads in the jar ready in the fridge, washed and cut up fruits and veggies like carrots, cucumbers, and broccoli with some homemade ranch or even some celery and peanut butter can surely help. And then definitely having a good serving size of vegetables at dinner time will help them reach they daily requirement.

The daily omega-3’s can certainly be hard to accomplish with out supplementation. If your kids like tuna salad, salmon patties, cream tuna on toast or grilled salmon, you can try to get a couple of servings in a week this way but this just goes to show how a high quality salmon oil can really benefit them daily.

And finally protein…most kids love meat, I know mine do but even at that 52 grams a day for teens can be a challenge so in addition to having a hefty portion of meat at the evening meal this is where a protein powder and shakes can be a great way to insure your children get their protein for the day. (Here’s the protein shakes we use). Protein smoothies make a great breakfast or a healthy snack!

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If you have any questions about the supplements our family takes, please reach out to me at hello@rhondapercell.com and I’d be happy to answer them for you as well as get you more information.

Next week we will focus primarily on the nutrients you need to boost your immune system, so until then – To Your Health!