Here are some nutritional guidelines that can help you when looking at your child’s dietary needs:
• Children need between 24-28 grams of protein a day, which can be found in just two servings of cheese, beef, chicken, fish, eggs, yogurt, dried beans, milk, or peanut butter
• Approximately 800 mg of calcium (3-4 servings) are needed daily, which can be found in macaroni and cheese, yogurt, orange juice, or a glass of milk
• Children need at least 5 mcg of Vitamin D, which is available in a glass of milk or by playing outside in the sunshine for a few minutes every day
• The requisite 5 mg of iron can be found in lean meats, poultry, fish, legumes, or whole grains
• Vitamin A (500 mcg) can be readily found in vegetables, including carrots and sweet potatoes
• Likewise, Vitamin C (45 mg) can found in fruits such as blueberries, strawberries, oranges, and cantaloupes
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