March is National Nutrition Month! This year’s theme is “Eat Right, Bite by Bite,“ reminding everyone to eat a variety of nutritious foods every day. A nutritious eating plan packed with tasty foods will keep you fueled and healthy! Remember, it’s not just the food we eat but also the beverages that we drink.
How much water do kids need?
Water needs of children depend on many factors, including age, weight, height, gender, and activity level. The chart below outlines appropriate water intake for different age groups of kids. These values are based on total water intake. These needs can be met with beverages other than water, such as milk or juice, and through food with high water content, such as fruits and vegetables.
Kids Total Daily Beverage and Drinking Water Requirements
| Age Range | Gender | Total Water (Cups/Day) | ||
| 4 to 8 years | Girls and Boys | 5 | ||
| 9 to 13 years | Girls | 7 | ||
| Boys | 8 | |||
| 14 to 18 years | Girls | 8 | ||
| Boys | 11 |
Building a Healthy Plate
Half of your plate should come from fruits and vegetables. Fruits and vegetables are PACKED with nutrients, the fuel that your body needs. Examples of fruits include apples, pears, grapes, watermelon, and 100% fruit juices. Pick vegetables that are green, orange, or red. These include broccoli, peppers, and squash.
The other half of your plate should come from whole grains and protein. Examples of whole grains include brown rice, whole wheat bread, and oats. When it comes to picking a protein remember to try many different protein foods. Examples of protein foods include chicken, salmon, chili, and beans.
Lastly, don’t forget to include a food from the dairy group. Dairy foods contain calcium which help to build strong bones and teeth. Examples of dairy foods include low fat cheese, milk, and yogurt.
Preparing food as a family teaches children the importance of eating healthy and balanced meals and snacks. Involving your kids in the kitchen will spark their interest in experimenting with new items. Homemade smoothies are a great way to get the kids involved!
Healthy Protein Berry Smoothie: https://blog.onpoint-nutrition.com/recipe/protein-berry-smoothie
Ingredients:
- 1 frozen banana
- 1 cup frozen blueberries
- 1 scoop vanilla plant-based protein powder, we love Orgain
- 1 tbsp creamy peanut butter
- 1 cup oat milk (or milk of choice)
Directions:
- Combine all ingredients in blender
- Blend to desired consistency and enjoy!
