Nutritional Requirements for Children
Everyone’s nutritional requirements for vitamins, minerals and nutrients are different. Kids require very different amounts of Vitamins and minerals than someone who is much older or in a different stage in life. Over the next few blogs, I will be posting information about what the different requirements for each age group is, male and female.
It is important to get your essentials vitamins and minerals daily, and as a naturopath, I am a firm believer that most of your supplementation of nutrients should come through foods, and if required, additional vitamins. It is important as well to get the right kind of vitamins, as a lot of store bought vitamins look good but may not necessarily be the right kind for your children, as well, the absorption may be questionable. As well, try to avoid vitamins that have a lot of sugar and colours / dyes added to them.
Please check with your naturopathic doctor before starting on any vitamins or supplements. None of the information posted here is based to solicit or promote any products as well, is not intended to diagnose or treat any conditions.
For more information about nutrition, please click here.
DAILY NUTRIENT PROGRAM FOR CHILREN – AGE 2 – 11
|
2-4 Years |
4-6 Years |
6-11 Years |
|
| Calories |
1,300-1,600 |
1,600-2,100 |
2,100-2,800 |
| Protein |
23-28 g. |
30-35 g. |
35-45 g. |
| Vitamin A |
2500 IUs |
3000 IUs |
4000 IUs |
| Vitamin D |
400 IUs |
400 IUs |
400 IUs |
| Vitamin E |
15 IUs |
20 IUs |
25 IUs |
| Vitamin K |
30 mcg. |
40 mcg. |
60 mcg. |
| Thiamine (B1) |
0.8 mg. |
1.0 mg. |
1.5 mg. |
| Riboflavin (B2) |
1.0 mg. |
1.2 mg. |
1.6 mg. |
| Niacin (B3) |
10 mg. |
12 mg. |
17 mg. |
| Pantothenic acid (B5) |
4 mg. |
4 mg. |
5 mg. |
| Pyrodoxine (B6) |
1.0 mg. |
1.5 mg. |
2.0 mg. |
| Cobalamin (B12) |
3 mcg. |
4 mcg. |
5 mcg. |
| Folic Acid |
150 mcg. |
250 mcg. |
350 mcg. |
| Biotin |
75 mcg. |
100 mcg. |
150 mcg. |
| Vitamin C |
100 mg. |
150 mg. |
200 mg. |
| Calcium |
800 mg. |
800 mg. |
850 mg. |
| Chloride |
1.0 g. |
1.5 g. |
2.0 g. |
| Chromium |
80 mcg. |
120 mcg. |
200 mcg. |
| Copper |
1.5 mg. |
2.0 mg. |
2.5 mg. |
| Fluoride |
1.5 mg. |
2.0 mg. |
2.5 mg. |
| Iodine |
80 mcg. |
100 mcg. |
125 mcg. |
| Iron |
15 mg. |
12 mg. |
12 mg. |
| Magnesium |
200 mg. |
250 mg. |
300 mg. |
| Manganese |
2.0 mg. |
2.5 mg. |
3.0 mg. |
| Molybdenum |
125 mcg. |
250 mcg. |
300 mcg. |
| Phosphorus |
800 mg |
800 mg. |
800 mg. |
| Potassium |
1.5 mcg. |
2.0 mg. |
2.5 g. |
| Selenium |
100 mcg. |
150 mcg. |
200 mcg. |
| Sodium |
1.0 g. |
1.3 g. |
1.8 g. |
| Zinc |
10 mg. |
10 mg. |
10 mg. |
Adapted from “ Staying healthy with nutrition”
By : Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.