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Healthy eating for children

Like adults, children need nutritious food, but with different proportions and amounts of calories, depending on their age, sex and activity, choosing foods such as fruits and vegetables, fresh products, whole grains, low-fat dairy and meats Lean among others.


Children need different amounts of calories per day, depending on their age, sex and activity:

Children of 2 or 3 years of age need between 1,000 and 1,400 calories per day.

5 to 20% should be proteins.
50% must be carbohydrates.
30 and 40% must be fats.

Girls from 4 to 8 years old need between 1,200 and 1,800 calories per day.
Children from 4 to 8 years old need 1,400 to 2,000 calories per day.
Children from 4 years and older , need half of all the daily calories of carbohydrates, a quarter of fat and the other quarter in proteins for both sexes.


A child’s diet must have different fresh fruits and vegetables, to prepare salads and garnishes; They must be of varied colors, to have a greater variety of vitamins and minerals. Have him consume 2 or 3 pieces of fruit and two servings of vegetables a day .

Consume defatted dairy products, to keep fat at bay and strengthen bones at the same time; You can consume two or three dairy products a day .


Provide the child with breads and whole grains, pasta, and brown rice, better that they are whole, because they have more nutrients, such as iron , B vitamins and dietary fiber ; Choose complex carbohydrates, such as whole grains and vegetables, which break down more slowly than simple carbohydrates, such as fruits and sugars, as they provide lasting energy. Avoid white bread and processed cereals that lack dietary fiber and are less natural than whole foods.


Offer the child proteins such as fish, chicken and turkey, and legumes , which have vegetable proteins, more often than red meat. Choose healthy fish options , such as salmon, trout and herring, due to their omega-3 fatty acids.


Healthy eating habits for children begin with their parents , as a model of healthy eating at home, which can teach their children healthy habits , in what refers to food.

Consuming healthy foods in the recommended amounts can help the child maintain an adequate weight.

The child has a better performance in school , when properly fed; Iron deficiency or insufficient nutrition in children can negatively affect learning ability. Practice a healthy breakfast: 1 fruit + whole grains + dairy.

A healthy diet in the child can help prevent the development of diseases associated with adults, such as type 2 diabetes; as well as the risk of developing severe cardiovascular disease and high cholesterol.

Image courtesy of Julian Lee

Healthy eating for children