A ketogenic diet is a low-carb diet that is helpful to the body especially when it comes to weight loss. It is a diet that is rich in fat and low in carbohydrate that is popular among adults especially those looking to lose weight. Just like any other diet, there are a lot of concerns associated with a low carb diet, especially whether or not it is safe for kids? In this article, we will try and examine what constitutes the necessary nutrition for kids and determine if a low card diet is safe for kids.
Basic Nutrition for Kids
Kids need a balanced diet that is rich in macronutrients for them to be able to grow the way they should. The fact is that kids nutrition isn’t really different from that of adults as they also require nutrients such as vitamins, proteins, carbohydrate, fat, minerals, in the right proportion. But it will be essential to mention that the number of nutrients kids need depending on their age and sex. You also need to know that boys need more food than girls since they tend to be more active. Your kid’s diet should be rich in
A good protein source for kid includes seafood, poultry and lean meat, beans, eggs, soy products, peas, salt-free nuts, and seeds.
Vegetables should also constitute a major part of kids diet since they help to promote good health and fight diseases. You can serve fresh, dried, frozen or fresh vegetables so long they contain low amounts of sodium. It is also important to include a variety of vegetables in kids diet each week such as dark green, orange and red, starchy and also peas and beans.
It is important to include a variety of fresh, dried, frozen and canned fruits in your child’s diet. It’s better to provide fresh fruits than fruit juice, but if they must have fruit juice, ensure that it contains 100% juice and no added sugars which can contribute to added calories.
Whole grains such as whole-wheat bread, popcorn, oatmeal, and wild or brown rice should also be included in a kid’s diet. You also need to reduce the consumption of refined grains such as rice, pasta, and white bread.
Dairy options that are safe for kids include low-fat, or fat-free options such as cheese, yogurt, and milk.
The average daily calorie consumption for kids should not exceed
– Ages 2 to 3: between 1,000 to 1,300 calories
– Ages 4 to 8: between 1,200 to 1,800 calories (for girls)
– Ages 4 to 8: between 1,200 to 2,000 calories (for boys)
– Ages 9 to 13: between 1,400 to 2,200 calories (for girls)
– Ages 9 to 13: between 1,600 to 2,600 calories (for boys)
– Ages 14 to 18: between 1,800 to 2,400 calories (for girls)
– Ages 14 to 18: between 2,000 to 3,200 calories (for boys)
Conditions Required to Achieve Ketosis
For your body to reach full ketosis, you will need to
– Reduce your carbohydrate consumptions
– Increase healthy fat consumption
– Maintain a balance of protein consumption
– Test ketone levels in the body
– Engage in physical exercise
– Add coconut oil to your diet
It is also important to note that it may take a few days or more to notice the signs and symptoms of ketosis.
Is a keto diet safe for kids?
Kids can also try a keto diet but not at the same rate as adults since ketosis alters the body system. For those who older than seven years can take action and try a keto diet at a slower pace. A healthy keto diet also provides kids with fat and iron which helps them to grow correctly. Finding the right keto diet plan for your kids shouldn’t be much of a problem as there are home recipes that can be enjoyed by both kids and adults.
Sample keto meal plan for kidsnd adult
Breakfast: keto waffles or pancakes, smoothies, bacon and eggs, breakfast tacos.
Lunch or Dinner: sandwiches with low-carb bread, keto pizza, meatballs, Buffalo bites, chili, keto enchiladas.
Desserts or snacks: keto cookies, fat bombs, nuts or seeds.
When planning a keto diet for kids, it is vital to ensure that you get fat from healthy sources such as grass-fed meat, fish, salt-free nuts, and also ensure that they eat less sugar. When starting a kid on a keto diet, it is essential that you ensure that he or she is healthy both physically and mentally to avoid any complications with increase fat in their diet.
It is okay to worry about the safety of a keto diet for kids since ketosis alters the body and even adults suffer from the keto flu at the onset of a keto diet. But the truth is that a low carb high-fat diet is safe for kids so long that their food contains macronutrient in the right proportion. If you have any further questions, feel free to use the comment section and also feel free to share this article if you find it interesting.