Facts on Nutrition and Exercise
"You cannot achieve environmental security and human development without addressing the basic issues of health and nutrition." - Gro Harlem Brundtland
Feeding your baby
Whether you're breastfeeding, using formula, or do both, you want to make sure your baby is getting all of the vitamins and nutrients he/she needs to grow. Breastfed babies and young children who don't get much fortified milk may require a Vitamin D supplement. Some children may require additional iron, calcium, and fluoride.
Whether you're breastfeeding, using formula, or do both, you want to make sure your baby is getting all of the vitamins and nutrients he/she needs to grow. Breastfed babies and young children who don't get much fortified milk may require a Vitamin D supplement. Some children may require additional iron, calcium, and fluoride.
Breastfeeding benefits for baby
Golden liquid milk – Colostrum is a thick yellow breast milk that is made during pregnancy and just after birth. This milk is very rich in nutrients and antibodies to protect your baby. Although your baby only gets a small amount of colostrum at each feeding which is enough for his or her small stomach. Provides all of the nutrients and antibodies babies needs and protects babies from illness. Breast milk is easier to digest than formula especially for premature babies. Formula has protein that comes from the cow's milk and it takes time for a baby's stomach to adjust to digest it.
Golden liquid milk – Colostrum is a thick yellow breast milk that is made during pregnancy and just after birth. This milk is very rich in nutrients and antibodies to protect your baby. Although your baby only gets a small amount of colostrum at each feeding which is enough for his or her small stomach. Provides all of the nutrients and antibodies babies needs and protects babies from illness. Breast milk is easier to digest than formula especially for premature babies. Formula has protein that comes from the cow's milk and it takes time for a baby's stomach to adjust to digest it.
When should mothers avoid breastfeeding:
- Are taking antiretroviral medications
- Has untreated, active tuberculosis
- Infected with human T-cell lymphotropic virus type I or type II
- Using or are dependent upon an illicit drug
- Taking prescribed cancer chemotherapy agents, such as antimetabolites that interfere with DNA replication and cell division
- Undergoing radiation therapies
Feeding your child from infant to 24 months
How much breast milk or formula does your child need per day?
How much breast milk or formula does your child need per day?
0 to 4 months: 21-24 oz. 6-12 feedings, about 2-4 oz. each
4 to 6 months: 24-32 oz. 4-6 feedings, about 4-8 oz. each
6 to 8 months: 24-32 oz. 4-5 feedings, about 5-8 oz. each
8 to 10 months: 24-32 oz. 3-4 feedings, about 6-8 oz. each
10 to 12 months: 20-32 oz. (3-4 feedings, about 5-8 oz. each
12 to 24 months: 16-24 oz. breast milk if still nursing, no formula necessary
*If Mom is still breastfeeding past the first birthday, bravo! That said, formula is not recommended except in rare circumstances. Remember, toddlers past their first birthday are usually drinking whole milk as their main liquid source of nutrition.
4 to 6 months: 24-32 oz. 4-6 feedings, about 4-8 oz. each
6 to 8 months: 24-32 oz. 4-5 feedings, about 5-8 oz. each
8 to 10 months: 24-32 oz. 3-4 feedings, about 6-8 oz. each
10 to 12 months: 20-32 oz. (3-4 feedings, about 5-8 oz. each
12 to 24 months: 16-24 oz. breast milk if still nursing, no formula necessary
*If Mom is still breastfeeding past the first birthday, bravo! That said, formula is not recommended except in rare circumstances. Remember, toddlers past their first birthday are usually drinking whole milk as their main liquid source of nutrition.
Water
A child’s body is more than 70 percent water. Learning to stay hydrated and developing a taste for water early is an important step towards good health.
How much water should kids drink?
0 to 4 months: None
4 to 24 months: 4 or more oz.
A child’s body is more than 70 percent water. Learning to stay hydrated and developing a taste for water early is an important step towards good health.
How much water should kids drink?
0 to 4 months: None
4 to 24 months: 4 or more oz.
Meat/Protein
Protein is filled with iron, B vitamins, and zinc and is needed to build muscle.
How much protein does your child need daily?
0 to 8 months: None
8 to 10 months: 1 tbsp. (Offer cooked, pureed meats
or poultry, cheese cubes, tofu or
egg yolk)
10 to 12 months: 2-4 tbsp. (Offer cooked, pureed meats or
poultry cheese cubes, tofu, or egg yolk)
12 to 24 months: 2-3 servings
*One serving equals 2 tbsp. cooked meat, fish, or poultry, 1 egg, 1/4 cup cooked beans. Protein portions should be about the size of your child’s palm, 2-3 times a day
Protein is filled with iron, B vitamins, and zinc and is needed to build muscle.
How much protein does your child need daily?
0 to 8 months: None
8 to 10 months: 1 tbsp. (Offer cooked, pureed meats
or poultry, cheese cubes, tofu or
egg yolk)
10 to 12 months: 2-4 tbsp. (Offer cooked, pureed meats or
poultry cheese cubes, tofu, or egg yolk)
12 to 24 months: 2-3 servings
*One serving equals 2 tbsp. cooked meat, fish, or poultry, 1 egg, 1/4 cup cooked beans. Protein portions should be about the size of your child’s palm, 2-3 times a day
Vegetables
Kids need veggies for the vitamins (A, B, and C), trace minerals, fiber, and protein that will help them grow taller, stronger, smarter.
How much veggies does your child need daily?
0 to 6 months: None
6 to 8 months: Start with 1 tbsp. per meal, work up
to 4-5 tbsp. per day
8 to 10 months: (Choose strained veggies or stage 1
veggies) 4 tbsp. or more (Offer
cooked veggie pieces, none
bigger than your child’s thumbnail. Try to get
the consistency of canned carrots)
10 to 12 months: 4 to 8 tbsp. (Split each day’s veggie allotment into one to two types of
veggies)
12 to 24 months: 3 servings
Kids need veggies for the vitamins (A, B, and C), trace minerals, fiber, and protein that will help them grow taller, stronger, smarter.
How much veggies does your child need daily?
0 to 6 months: None
6 to 8 months: Start with 1 tbsp. per meal, work up
to 4-5 tbsp. per day
8 to 10 months: (Choose strained veggies or stage 1
veggies) 4 tbsp. or more (Offer
cooked veggie pieces, none
bigger than your child’s thumbnail. Try to get
the consistency of canned carrots)
10 to 12 months: 4 to 8 tbsp. (Split each day’s veggie allotment into one to two types of
veggies)
12 to 24 months: 3 servings
Fruits
Sweet, nutritious and delicious, whole fruits are full of the vitamins and fiber
important to a child’s digestive well-being and overall health.
Sweet, nutritious and delicious, whole fruits are full of the vitamins and fiber
important to a child’s digestive well-being and overall health.
How much fruit does your child need per day?
0 to 6 months: None
6 to 8 months: Start with 1 tbsp. per meal, work up to 4-5 tbsp. per day (Choose strained
fruits or stage1 fruit)
8 to 10 months: 4 tbsp. or more (Offer cooked fruit pieces, none bigger than your child’s
thumbnail. Try to get the consistency of a baked apple)
10 to 12 months: 8 to 12 tbsp. (Split each day’s fruit allotment into one to two types of
fruit)
12 to 24 months: 2-4 servings (One serving equals 1/4 cup canned fruit, 1/2 cup fresh
fruit, 4 oz. of 100% fruit juice)
0 to 6 months: None
6 to 8 months: Start with 1 tbsp. per meal, work up to 4-5 tbsp. per day (Choose strained
fruits or stage1 fruit)
8 to 10 months: 4 tbsp. or more (Offer cooked fruit pieces, none bigger than your child’s
thumbnail. Try to get the consistency of a baked apple)
10 to 12 months: 8 to 12 tbsp. (Split each day’s fruit allotment into one to two types of
fruit)
12 to 24 months: 2-4 servings (One serving equals 1/4 cup canned fruit, 1/2 cup fresh
fruit, 4 oz. of 100% fruit juice)
Cereals & Grains
Grains contain several nutrients important for healthy body function and protection against disease, but it’s important for kids and parents to choose the right kind of grains to receive the most health benefits.
Grains contain several nutrients important for healthy body function and protection against disease, but it’s important for kids and parents to choose the right kind of grains to receive the most health benefits.
How much grain does your child need per day?
0 to 4 months: None
4 to 6 months: 3-4 tbsp. (Offer Baby iron-fortified cereals, usually starting with rice)
6 to 8 months: 4 tbsp. or more (Choose iron-fortified cereals, specifically)
8 to 10 months: 4 tbsp. or more (Consider iron-fortified cereals and finger foods such as
teething biscuits, pasta, puffs, and crackers)
10 to 12 months: 4 tbsp. or more (Consider iron-fortified cereals and finger foods such
as teething biscuits, pizza crusts, or 1-2 slices of bread per day)
12 to 24 months: 6 or more servings (One serving equals 1/2 slice bread, 1/4 cup dry
cereal, 1/3 cup cooked cereal, 1/2 bagel or muffin, 1/3 cup cooked rice
or pasta. Continue the infant cereals 2 times / day for the extra iron)
0 to 4 months: None
4 to 6 months: 3-4 tbsp. (Offer Baby iron-fortified cereals, usually starting with rice)
6 to 8 months: 4 tbsp. or more (Choose iron-fortified cereals, specifically)
8 to 10 months: 4 tbsp. or more (Consider iron-fortified cereals and finger foods such as
teething biscuits, pasta, puffs, and crackers)
10 to 12 months: 4 tbsp. or more (Consider iron-fortified cereals and finger foods such
as teething biscuits, pizza crusts, or 1-2 slices of bread per day)
12 to 24 months: 6 or more servings (One serving equals 1/2 slice bread, 1/4 cup dry
cereal, 1/3 cup cooked cereal, 1/2 bagel or muffin, 1/3 cup cooked rice
or pasta. Continue the infant cereals 2 times / day for the extra iron)
Cooking with kids
Involving your child in cooking is a great way to get them to know what’s in their food, spend quality time, learn to cook and have fun. It's also educational Getting children involved in preparing food teaches the math skills, reading skills, safety, and creativity, in
addition to helping them learn and be active about their health.
Involving your child in cooking is a great way to get them to know what’s in their food, spend quality time, learn to cook and have fun. It's also educational Getting children involved in preparing food teaches the math skills, reading skills, safety, and creativity, in
addition to helping them learn and be active about their health.
Exercise
Exercise for kids doesn’t mean going to gym but it does mean playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or even when playing.
Benefits of Exercise for Kids
Exercise for kids doesn’t mean going to gym but it does mean playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or even when playing.
Benefits of Exercise for Kids
- have stronger muscles and bones
- have a leaner body because exercise helps control body fat (being less likely to become overweight)
- decrease the risk of developing type 2 diabetes
- possibly lower blood pressure and blood cholesterol levels
- have a better outlook on life