Naturopathic * Chiropractic * Counselling * Lab * Pharmacy
Acupuncture * Allergies & Intolerances * Hormone Testing * Stress * Weight
320-2249 Carling Ave, Ottawa, Ont.
K2B-7E9
www.optihealth.ca 613-829-7100
Kids Optimum Nutrition Outline
General:
|
Food Category |
Number of Servings / Day |
Serving Size |
Example of Food |
|
Protein |
3 (Include evenly throughout the day , Especially in the morning ) |
The size of child’s palm |
Beef, Pork, Poultry, Fish, Seafood, Beans, Legumes |
|
Complex Carbohydrates ( CCHO) |
5-10 |
1/4 cup or ½ Slice of bread |
Whole Grain Pasta, Bread, Rice |
|
Vegetables |
3 |
¼ cup or small vegetable |
Carrots, Cucumbers, Peppers |
|
Fruit |
3 |
¼ cup or small fruit |
Apples, Pears, Peaches, Plums, Berries |
|
Fat |
2 |
½ tsp |
Cold Pressed Oils- Olive, Flax, Hemp, Canola ( liquid at room temperature) |
|
Salt |
1 |
Less than ¼ tsp or 550mg of sodium |
Can be hidden in many foods |
|
Fiber |
3 minimum |
12 gm minimally from the servings of CCHO , Fruit and Vegies above |
Whole Grain Carbohydrates, Berries, Vegies |
|
Sugar |
1 |
Less than 6 gm is ideal |
If your child is craving sugars he/she maybe tired, hypoglycemic and or not consuming enough basic protein or carbohydrate. |
|
Label Reading |
Follow as close to the 3,3,3 Rule as you can |
1.Less than 3 gm sugar per serving 2.At least 3 gm protein per serving 3.At least 3 gm fiber per serving |
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Water |
Half your body weight in pounds in ounces of water per day |
Ie 50lbs consume at least 25 oz of water per day or 4 cups |
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Colouring |
Avoid colours such as Tartrazine dye- yellow orange colour Red dye |
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Preservatives |
Work towards eliminating foods with many chemicals and preservatives |
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Soy |
Max 2 |
½ cup |
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Calcium |
800 mg |
|
Dairy or Dairy Alternatives = 300mg/cup Dark Green Vegies/Beans & Legumes=300mg/cup Nuts / Seeds Fish, Sea Vegetables |
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Try one new food per week |
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