Healthy Diet Plan for Children of different Ages and Elderly Persons

Healthy Diet Plan for Children of different Ages and Elderly Persons

HEALTHY DIET PLAN FOR CHILDREN

There may be or may not be that is good or bad for children without qualifying terms but a partial rank-ordering can be used for many likely most.

If you want your child to eat healthy foods and you want to know about all the dietary needs of your child but you don’t know which nutrients are necessary and in what amount.

Here we are with a complete and perfect diet plan for children.

Normally every child needs the same types of nutrients such as vitamins, minerals, carbohydrates, protein, and fats, however, amounts can be different at different ages. So, what can be the best formula to fuel your child’s growth and development?

Check these latest Guidelines

 Ages 2 to 4:   Daily guideline for girls and boys

Calories

1,000-1,400

protein

2-4 ounces

fruits

1-1.5 cups

vegetables

1-1.5cups

grains

3-5 cups

dairy

2cups

For this age group, children need more calories (energy) because it is their growing time.

Choose some whole grains like wild rice, oatmeal, wheat bread, Serve a variety of fresh, canned dried vegetables. Encourage your child to drink fresh juice without added sugars. Choose eggs, beans seeds, and unsalted nuts for protein.

Diet Plan

Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese.

Ages 4 to 8:   Daily guideline for girls and boys

Calories

1,200-2,000

protein

3-5.5 ounces

fruits

1-2 cups

vegetables

1.5-2.5 cups

grains

4-6 ounces

dairy

2.5 cups

             

Ages 9to13: Daily guideline for girls                                                           Ages 9to13: Daily guideline for boy

Calories

1,200-2,000

 

Calories

1,600-2,600

protein

3-5.5 ounces

 

protein

5-6.5 ounces

fruits

1-2 cups

 

fruits

1.5-2 cups

vegetables

1.5-2.5 cups

 

vegetables

2-3.5 cups

grains

4-6 ounces

 

grains

5-9 ounces

dairy

2.5 cups

 

dairy

3 cups

        

Ages14 to18: Daily guideline for girls                                                       Ages 9 to 13: Daily guideline for boys

Calories

1,800-2,400

 

Calories

2,300- 2,900

protein

5-6.5 ounces

 

protein

6.-7.5ounces

fruits

1.5-2 cups

 

fruits

2.5-3 cups

vegetables

2.5-3 cups

 

vegetables

3-4 cups

grains

6-8 ounces

 

grains

7-12 ounces

dairy

3 cups

 

dairy

3.5 cups

 

Moreover, fiber and fats are also much important for a perfect diet plan. Fats that mainly come from animal sources of food, such as red meat, poultry, and full-fat dairy products.

Top healthiest foods for kids

  • Yogurt          
  • Beans
  • Eggs
  • Avocado
  • Sweet potato
  • Whole Grains
  • Oats
  • Milk

                                                                  

DO ‘S

DON’TS

Try to eat more unprocessed food.

Skip breakfast.

Include whole grains in your diet.

Eat excessively saturated fat.

Monitor your serving sizes.

Give up your entire diet plan for a small mistake.

 HEALTHY DIET PLAN FOR  ELDERLY PEOPLE

 Why it is important to make a healthy diet plan for seniors?

A healthy and balanced diet has a great impact on physical health and wellbeing for elderly people.

Unfortunately, they don't get the attention it deserves

Many people may not realize that nutrition needs for elderly people are much different than younger adults.

Here's why nutrition for older so important...

Believe it or not, seniors are extremely susceptible to malnutrition. This happens for a few reasons.

 

  1. Metabolism slows down with age.
  2. Less caloric intake means less opportunity for nutrients.
  3. The body’s ability to absorb nutrients decreases with age.

Special Nutritional Needs for Elderly people

Eating a well-balanced diet can help the seniors to maintain a healthy weight and stay energized. It lowers the risk of chronic health conditions like heart disease and diabetes.

Healthy meals  for elderly people should be:

  • Stuffed Green peppers
  • Omelets
  • Honey-Dijon chicken
  • Grilled sandwich
  • Baked cheese
  • Crabs Caked

Fruits that have a lot of antioxidants for the elderly :

  • Berries
  • Strawberries
  • Plums
  • Oranges
  • Red grapes
  • Frozen grapes
  • Frozen banana
  • Carrot & peach slices

 Milk that is best for senior people :

Low or non-fat milk is the best source because it includes vitamin D and lactose-free. It's good for those who have problem of digesting milk.

 ELDERLY PEOPLE SHOULD DO AND SHOULD NOT DO …

                                                           

DO ‘S

DON’TS

Take Whole grains.

Sprouts

A glass of unsweetened almond milk.

Unpasteurized milk

Take darker honey

Avoid smoking.

 

Tags

Healthy diet plan Health

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