Dairy products contain calcium, which is essential for your child's bone growth. Many are fortified with vitamin D, which aids in the absorption of calcium. Your child's bones will continue to grow until about age 18, which means it is important to make sure they're consuming adequate calcium and vitamin D. Dairy products other than milk may or may not be fortified with calcium and vitamin D —so make sure you check the label.
The American Academy of Pediatrics recommends after age 2, only low or nonfat milk. If your child is lactose-intolerant, fortified low-sugar soy milk and lactose-free dairy milk are good substitutions. Your fifth-grader should be getting about 3 cups of dairy each day. One small container 6 ounces of yogurt is about the same as one cup. One low-fat string cheese is the same as half a cup. Eight ounces of milk is the same as a cup.
Your child's growing body needs some fats for brain growth and continued sensory development. Fats also help the body absorb other vitamins such as A, D, E, and K. But not all fats are the same. There are healthier fats, like olive oil, and unhealthy fats, like lard and butter. Generally, fats that are liquid at room temperature are healthier than fats that are solid at room temperature. Your fifth-grader should only have about 5 teaspoons of oil or fat each day. She is likely to get enough healthy fats from foods they are already eating, like avocados and almonds.
For example, half an avocado and 23 almonds have 3 teaspoons of healthy fats each. In one quarter pound cheeseburger from a fast food chain, there can be 26 to 42 grams about seven to 11 teaspoons of fat, which is over the daily limit.
And of those fats, about 14 to 15 grams about 8 teaspoons are unhealthy fats. How much is a teaspoon of fat? To visualize, one dice is about the same as one teaspoon. Keep that in mind when using butter, margarine, or other spreads. Sodium and salt are often used interchangeably when talking about food. Salt is actually the combination of sodium and chloride, with sodium being the unhealthy part of salt.
While the body does need some sodium to maintain proper water balance, research from the Centers for Disease Control shows that children in the United States consume twice the recommended amount of sodium. Sodium is added to foods to increase shelf life and flavor. Harvard may revoke this permission at any time at its sole discretion. In the event that permission is revoked, you shall remove the image from any website or public space within no more than five business days.
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