Healthy Food & Vitamins for Children
When it comes to food, a child's dietary needs are slightly different than those of an adult. Children should eat foods that not only help them develop properly and stay healthy when they're young, but also help them to grow into healthy, strong adults. Recognizing that the needs of children differ from adults, the U.S. Department of Agriculture (USDA) released a special version of its popular Food Guide Pyramid just for children. The pyramid encourages children to eat plenty of fruits and vegetables and get lots of exercise. A child's diet should be well-balanced and include foods from all of the major food groups.
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Are Multivitamins Necessary?
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Most children get the daily recommended allowance of vitamins and minerals naturally from the foods that they eat. There are some instances, however, when a pediatrician will recommend a multivitamin and mineral supplement for a child. Children who are extremely active, have medical conditions, are picky eaters, follow a vegetarian diet, or do not eat well-balanced meals are candidates for multivitamin supplements. According to the Mayo Clinic, children should only be given multivitamins designed specifically for children.
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Fruits, Vegetables and Vitamins
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The amount of fruits and vegetables that a child requires depends on her age. Children 4 through 8 years of age should consume about 1 1/2 cups of fruits and vegetables each day. Children ages 9 through 13 should eat about 2 1/2 cups of fruits and vegetables daily. Children need a wide variety of fruits and vegetables to keep their bodies functioning properly. Dark green, leafy vegetables and orange vegetables are healthiest and offer the most nutrients, says the National Institute of Child Health and Human Development. Children should also consume a lot of blueberries, strawberries and raspberries. These berries contain a great amount of antioxidants. According to the National Cancer Institute, antioxidants can help fight against cancer and other diseases.
Other Necessary Foods
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The USDA Food Guide Pyramid suggests giving children ages 4 through 13 about 4 to 6 ounces of grains per day. Half of those grains should consist of whole grains. Rice, whole-wheat bread, oatmeal, cereal and pasta are examples of healthy grains. Children should have at least 2 or 3 cups of milk or other calcium-rich foods daily. Finally, a child needs about 3 to 5 ounces of healthy meats, poultry, fish, beans and nuts each day.
Healthy Vitamin-Enriched Foods
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Dairy products, broccoli, cherries, oranges and plums are great sources of calcium. Asparagus, corn, beans, pineapple, mushrooms, peas, cabbage, cantaloupe, watermelon, potatoes and lettuce are great sources of B vitamins (B1, B2, B3, B9). Healthy foods offering plenty of fiber, folic acid, potassium and iron are squash, apples, spinach, pears, bananas, lima beans, kiwi, tomatoes and nuts.
Recommended Vitamins
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If you decide to give your child a multivitamin, make sure it includes vitamin D. Studies conducted by Yeshiva University's Albert Einstein College of Medicine and Children's Hospital at Montefiore Medical Center found that 70 percent of American children have low levels of vitamin D. According to the Mayo Clinic, vitamin D deficiency can impair children's bone development and put them at risk for heart disease. The six most important vitamins and minerals for children are vitamin A, B vitamins, vitamin C, vitamin D, calcium and iron. All of these vitamins and minerals can be found in foods, and are also available in a children's multivitamin. The most popular multivitamin supplements for children are Flintstones Complete, Puritan's Pride Gummies, One A Day Kids Complete (chewables) and Yummi Bears Chewable Vitamin C for Kids.
Warning
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According to the American Academy of Pediatrics, most children who eat healthy foods based on the Food Guide Pyramid don't need to take a multivitamin. Speak to your child's pediatrician to see what, if any, vitamin and mineral supplements your child may require.
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