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Grains - What are Grains - Whole Grains - Refined Grains - Health Benefits Of Whole Grains

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Nutrition for Kids | Nutrition Facts for Children | Healthy Eating | Benefits Fruits and Vegetables

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Protein Facts for Kids - Interesting Information about Amino Acids

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What foods are high in proteins? How do proteins work in our bodies? Find out the answers to these questions and much more with our fun protein facts for kids!

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You probably know you need to eat protein, but what is it? Many foods contain protein (say: PRO-teen), but the best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils.

Protein builds, maintains, and replaces the tissues in your body. (Not the tissues you blow your nose in! We mean the stuff your body's made up of.) Your muscles, your organs, and your immune system are made up mostly of protein.

Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. For instance, your body uses protein to make hemoglobin (say: HEE-muh-glow-bin), the part of red blood cells that carries oxygen to every part of your body.

Other proteins are used to build cardiac muscle. What's that? Your heart! In fact, whether you're running or just hanging out, protein is doing important work like moving your legs, carrying oxygen to your body, and protecting you from disease.

All About Amino Acids

When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into basic units, called amino (say: uh-MEE-no) acids. The amino acids then can be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs.

Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them are very important to human health.

Of those 22 amino acids, your body can make 13 of them without you ever thinking about it. Your body can't make the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it's essential that you get them from the foods you eat.

Different Kinds of Protein

Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn't eat meat or milk products. But people who eat a vegetarian diet can still get all their essential amino acids by eating a wide variety of protein-rich vegetable foods.

For instance, you can't get all the amino acids you need from peanuts alone, but if you have peanut butter on whole-grain bread, you're set. Likewise, red beans won't give you everything you need, but red beans and rice will do the trick.

The good news is that you don't have to eat all the essential amino acids in every meal. As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

How Much Is Enough?

You can figure out how much protein you need if you know how much you weigh. Each day, kids need to eat about 0.5 grams of protein for every pound (0.5 kilograms) they weigh. That's a gram for every 2 pounds (1 kilogram) you weigh. Your protein needs will grow as you get bigger, but then they will level off when you reach adult size. Adults, for instance, need about 60 grams per day.

To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2. For instance, a 70-pound (or 32-kilogram) kid should have about 35 grams of protein every day. If you only know your weight in kilograms, you need about 1 gram of protein each day for every kilogram you weigh.

You can look at a food label to find out how many protein grams are in a serving. But if you're eating a balanced diet, you don't need to keep track of it. It's pretty easy to get enough protein. Here's an example of how a kid might get about 35 grams of protein in a day:

2 tablespoons (15 milliliters) peanut butter (7 grams protein)

1 cup (240 milliliters) low-fat milk (8 grams protein)

1 ounce (30 grams) or two domino-size pieces of cheddar cheese (7 grams protein)

1.5 ounces (90 grams) chicken breast (10.5 grams protein)

½ cup (80 grams) broccoli (2 grams protein)

Of course, you can choose your own favorite combination of protein-rich foods - now that you're a pro at protein!

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You probably know you need to eat protein, but what is it? Many foods contain protein (say: PRO-teen), but the best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils. Protein builds, maintains, and replaces the tissues in your body.

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If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" or "Eat your salad - it's packed with vitamins!" But what exactly are vitamins?

Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play. For example:

Vitamin D in milk helps your bones.

Vitamin A in carrots helps you see at night.

Vitamin C in oranges helps your body heal if you get a cut.

B vitamins in whole grains help your body make energy from food.

Vitamins Hang Out in Water and Fat

There are two types of vitamins: fat soluble and water soluble.

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for awhile - some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins - B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamins Feed Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Now, let's look more closely at vitamins - from A to K:

Vitamin A

This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system.

Which foods are rich in vitamin A?

milk fortified with vitamin A

liver

orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)

dark green leafy vegetables (like kale, collards, spinach)

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew - that's quite a group!

The B vitamins are important in metabolic (say: meh-tuh-BAH-lik) activity - this means that they help make energy and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins.

This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

whole grains, such as wheat and oats

fish and seafood

poultry and meats

eggs

dairy products, like milk and yogurt

leafy green vegetables

beans and peas

Vitamin C

This vitamin is important for keeping body tissues, such as gums, bones, and blood vessels in good shape. C is also key if you get a cut or wound because it helps you heal.

This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

citrus fruits, like oranges

cantaloupe

strawberries

tomatoes

broccoli

cabbage

kiwi fruit

sweet red peppers

Vitamin D

No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral - it helps your body absorb the amount of calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat.

Which foods are rich in vitamin D?

Vitamin E

Everybody needs E. This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells.

Which foods are rich in vitamin E?

whole grains, such as wheat and oats

wheat germ

leafy green vegetables

vegetable oils like sunflower, canola, and olive

egg yolks

nuts and seeds

Vitamin K

Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

leafy green vegetables

dairy products, like milk and yogurt

broccoli

soybean oil

When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK!

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If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin!" or "Eat your salad - it's packed with vitamins!" But what exactly are vitamins? Vitamins and minerals are substances that are found in foods we eat.

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Fun Food Facts for Kids - Interesting Facts about Food & Nutrition

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Enjoy these fun food facts for kids. Learn a range of interesting facts about food and nutrition, topics that play an important role in everyone's lives. What foods are popular around the world? Is it common to have a food allergy? What is a vegan? Find out the answers to these questions and much more.

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Fun Food Facts for Kids - Interesting Facts about Food & Nutrition

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Enjoy these fun food facts for kids. Learn a range of interesting facts about food and nutrition, topics that play an important role in everyone's lives. What foods are popular around the world? Is it common to have a food allergy? What is a vegan? Find out the answers to these questions and much more.

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Fun Food Facts for Kids - Interesting Facts about Food & Nutrition

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Enjoy these fun food facts for kids. Learn a range of interesting facts about food and nutrition, topics that play an important role in everyone's lives. What foods are popular around the world? Is it common to have a food allergy? What is a vegan? Find out the answers to these questions and much more.

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Fun Food Facts for Kids - Interesting Facts about Food & Nutrition

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Enjoy these fun food facts for kids. Learn a range of interesting facts about food and nutrition, topics that play an important role in everyone's lives. What foods are popular around the world? Is it common to have a food allergy? What is a vegan? Find out the answers to these questions and much more.

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5 Nutrition Facts About Milk and Healthy Kids

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Balanced Diet | #aumsum #kids #science #education #children

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Balanced Diet | #aumsum #kids #science #education #children

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Balanced Diet | #aumsum #kids #science #education #children

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Balanced Diet | #aumsum #kids #science #education #children

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Balanced Diet | #aumsum #kids #science #education #children

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Balanced Diet | #aumsum #kids #science #education #children

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Kid's Corner - Facts About Dairy Products

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Leading Milk-Producing States of Cows on Milk Recording Plans (1999)

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The Australian Dietary Guidelines recommend eating dairy foods every day. The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. Not many other foods in our diet contain as much calcium as dairy foods. They also provide important nutrients such as protein, iodine, riboflavin and Vitamin B12. The best choices for children over two years of age are low or reduced-fat dairy products.

Why do kids need dairy?

Dairy foods are the main source of calcium - a nutrient we all need for strong bones and teeth. In fact, the most recent Australian National Children's Nutrition Survey revealed that 77 per cent of girls and 64 per cent of boys aged 12 to 15 years old are not consuming the recommended daily requirement for calcium. So it's important to encourage the consumption of healthy calcium-rich foods in children.

Why do we need calcium?

Think of your bones as a bank for calcium. If calcium is not deposited into the bank, it will be taken out and used in other areas of the body when needed, which can result in weak, brittle bones. Bones reach their peak density somewhere around age 20-25, so it's important that calcium is consumed regularly throughout childhood, the teen years and even into the twenties and beyond to ensure bones are at their strongest.

Examples of dairy:

* Yoghurt

* Cheese

* Other milk-based products such as ice cream, fromage frais and dessert style custards or mousse do provide some calcium from milk, however, they are likely to be high in saturated fat and sugar so they should not be eaten regularly.

* Milk alternatives such as soy, rice or almond milk. If you purchase dairy alternatives, ensure you choose products that are fortified with at least 100mg of calcium per 100ml. Check the ingredients list to be sure.

How many serves of dairy do children need to eat every day?

* Children up to 8 years old: 1½ - 2 serves,

* Older children and adolescents: 2½ - 3½ serves

Older children and adolescents need more as they are growing quickly and need extra calcium to maintain strong teeth and bones.

What is a serve?

One 250ml glass of fresh, UHT long life, or powdered milk

One 200g tub of plain or flavoured yoghurt

Two slices (40g) of cheese

Half a cup (120g) of ricotta cheese

Half a cup (120mL) evaporated milk

Guidelines

The Australian Guide to Healthy Eating suggests only eating 2-3 serves of full-fat cheese each week, as while it does provide lots of calcium and protein, it also contains a lot of saturated fat and salt, so serves should be limited. It's best to choose reduced or low-fat dairy products whenever possible.

The Australian National Nutrition Survey showed that only 1 in 5 Australia kids are receiving their recommended daily serve or dairy. Teenage girls and boys, especially, are not eating enough dairy products.

To increase your children's dairy intake:

Grate fat-reduced cheese and add it to dinner meals such as pasta

Put a dollop of fat-reduced yoghurt on top of some chopped up fruit

Make a smoothie with frozen fruit and skim milk as an after-school snack

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The Australian Dietary Guidelines recommend eating dairy foods every day. The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. Not many other foods in our diet contain as much calcium as dairy foods. They also provide important nutrients such as protein, iodine, riboflavin and Vitamin B12.

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Fun Food Facts for Kids - Interesting Facts about Food & Nutrition

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Enjoy these fun food facts for kids. Learn a range of interesting facts about food and nutrition, topics that play an important role in everyone's lives. What foods are popular around the world? Is it common to have a food allergy? What is a vegan? Find out the answers to these questions and much more.

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Benefits of eating fruits and vegetables - For kids (children)

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The Healthy Kids website is a 'one stop shop' of current and credible information about healthy eating and physical activity.

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Show younger children why eating their fruit and veg is good for them