Diet For Adults & Kids

A healthy and balanced diet is important for men, women, and children. A healthy balanced diet provides essential nutrition to bodies, such as fluid, amino acids from protein, essential fatty acids, calories, vitamins, minerals and other nutritional things that men, women, and children all are required for growth and development. A healthy diet for adults & kids helps maintain general health and well-being. These requirements can only be met from different sources of animals and plant-based food. In this section, we have discussed the importance of healthy diet for adults & kids, and other things have also discussed, like various food, seeds, vegetables, meat, fish, fruits, drinks and more to understand the significance of healthy diet for adults & kids.

Know Whether Kids And Adults Have The Same Diet

Concerns in regards to obesity that have caused countless parents to put their children on strict diets these days. Most of the parents like to take and provide their kids’ diets that eliminate products contain fat. In accordance with the researchers at the University of Delaware, Pennsylvania State University, University of Pittsburgh and East Carolina University, consuming fat, moreover, necessary for adults as well as kids to grow and develop, but that to need a certain level. The research shows, kids need more fat compared to adults in their diet, albeit their nutrients needs to be varied from those of adults as well.


Fat: – The research shows, kids need to obtain fat from unsaturated fats source, like olive oil, fish etc. but not from cakes and pastries.

Iron: – Iron is one of the most important things for sure, and it needs to change based on the age and gender. For instance, kids – infants – between the age of 6-12 months require 11 mg iron a day, while kids between 1-3 years require 7 mg iron a day, but, when a man reach 19 years of age, his or her iron requirement drops to 8 mg for the rest of their lives. The study has shown, women’s iron requirement goes up to 18 mg per day, until they reach menopause, in the time they only require 8 mg iron per day. The dietary sources of iron should be fortified cereals, white beans, soya beans, prunes, meat, and juice.

Calcium: – Though the requirement of calcium for men and women are relatively same, but the requirement for adults and kids differ. The study has shown, kids require 200 mg of calcium every day during infancy and 1,000 mg each day as well, especially when they are between the age of 4 and 8 years as much as the young adults need.

On the other hand, a woman’s calcium needs normally increase up to 1,200 mg each day after she turns 50 years. Whereas, a man’s calcium needs increase up to 1,200 mg till he turns 70 years.

  • You can take plain yogurt, sardines, cheese, milk, cheese, tofu, kale, Chinese cabbage and soy that are the good source of calcium.


Vitamins: – Vitamin requirements also differ from adults to kids. Whether you and your kids take the vitamin in supplement form, make sure you are taking and giving your kids appropriate to you and their age. And, if you are taking vitamins from food, ask your physician. He or she can help you finding the best food for you and your kids.

You can take foods that contain vitamin A, including liver, milk, cheese, carrot, kale and apricots. Food, such as clams, fish, eggs, and other nutritional yeast contain vitamin B-12. Some good sources of vitamin C include oranges, lemons, limes strawberries, broccoli.

To sum it up, if or not kids should eat the same type of meals or take the same type of diet as their parents really come down the person. While kids, for sure, need smaller amounts, less fiber and more in the natural way of fats. Nutrition and exercise, like jogging early in the morning or doing yoga for adults play a key role in a healthy life including your kids’ upbringing.

Consider These Nutrient Dense Foods

So, what is the best formula or handy tips to fuel your kids’ growth and development? You can go through these basics of nutrition for kids – boys and girls of different ages, based on the latest guidelines. You can consider these nutritious foods.

  • Protein – Seafood, lean meat, eggs, beans, soy food, nuts, seeds etc.
  • Fruits – Fresh fruits or dried fruits of all types that your kids like. If your kids drink juice, make sure the drink would not be added with sugar. Do not give many fruits at a time, because some dried fruits can give you extra calories.
  • Vegetable – Give you kids a variety of fresh vegetable, frozen or dried. You can give dark green, red and orange, peas and beans that contain lower in sodium.
  • Grains – Whole grains are good, like whole-wheat bread, oatmeal, quinoa, wild rice etc.
  • Dairy – Encourage your kids to eat and drink fat-free dairy products, some of are, milk, yogurt, cheese, soy beverages etc.

It is good to talk to your nutritionist or doctor to suggest the food, vegetable, frozen food and fruits that are good for you and your kids. They can help you better in this regard to find and choose the best diet for adults & kids.


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