Food Pyramid for Kids: What Nutrients Support a Child’s Growth
Throughout generations healthy eating has been the key component to a healthy lifestyle. Experts at the United States Department of Agriculture (USDA), the agency in charge of nutrition, implemented the colorful plate to help people remember to eat a variety of healthy foods, that feature fruits and vegetables.
The healthy plate should feature four sections for your child. Vegetables, fruits, grains, and protein—plus a side order of dairy in blue. Take up half the plate
The big message is that fruits and vegetables take up half the plate, grains and protein take up about one-quarter of the plate.
It is important to be mindful of portion sizes for your child. Super big portions can lead to weight gain (https://kidshealth.org/en/kids/pyramid.html).
Healthy Grains and Carbohydrates
If your child resembles any semblance of mine, you can probably relate to the “my child never met carb he didn’t like” statement well. As well-informed adults, you know the health benefits of fruits and vegetables but here’s a refresher on what’s included in the three other food groups: protein, grains and dairy:
- Protein: Beef, poultry; fish, eggs; nuts and seeds; and beans peas, black peas, split peas, lentils, tofu, and even veggie burgers (just be watchful of the sodium content in the brand) .Protein helps build and maintain the tissues in your body.
- Grains: Bread, cereal, rice, tortillas, and pasta. At least half of the grains you eat should be whole grains, such as whole-wheat bread, oatmeal, and brown rice. Whole grains have more fiber and help you feel fuller longer, so that you do not need to consume more than you should.
- Dairy: Milk, yogurt, cheese, and fortified soy milk. Be mindful of selecting low fat milk. You child may also get the recommended serving from yogurt or cheese.
To learn more about MyPlate and how to go about serving nutritional meals for your child visit: ChooseMyPlate.gov
15 Essentials to Support Child Growth
Yay for Vitamin A!
Hiya includes 15 essentials in their children’s multi-vitamin. Vitamin A is found in foods such as kale, carrots and squash. Hiya has 360 mcg per serving. The benefits of Vitamin A have been shown to provide immunity support and healthy eyes and cells. Other growth activities include tissue and bone repair, muscle, and tooth formation.
Vitamin A, specifically, is one of the most important vitamins for your child during their development. This vitamin is crucial for bone growth, good vision, and regulation of the immune system to help ward off illness and infections. Vitamin A promotes white blood cell production which helps to combat free radicals (stealthy ninja style) and bacteria in your child’s body. In addition, this vitamin is critical in helping to form the surface linings of eyes, as well as urinary, intestinal, and respiratory tracts (www.healthy-height.com).
After interviewing reputable pediatricians, Hiya’s reimagined multi-vitamin includes both important forms of vitamin A—to ensure your child receives the optimal nutrition their growing bodies need.
Vitamin C
Vitamin C can be found in foods like oranges, peppers, and strawberries. In a multi-vitamin it is found in the form of ascorbic acid. Hiya offers 40mcg in their chewable vitamin. Vitamin C has been shown to support the immune system. Vitamin C helps form and repair red blood cells, bones, and tissues. It helps your child’s gums stay healthy, which means a fearless dental visit. Vitamin C helps cuts and wounds heal, boosts the immune system, and keeps infections at bay (www.babycenter.com).
Pediatricians say kids can’t produce vitamin C on their own, so they depend on outside sources. Vitamin C has been proven to help support and prevent symptoms of the common cold and similar viral infections.
Vitamin D
Vitamin D can be found in foods like—mushrooms, egg yolks, and fish. Hiya vitamins provide 25mcg in their daily vitamin. Vitamin D has been shown to support the immune system and bone development.
According to recent studies, more than 40% of kids are deficient in Vitamin D. Those most at risk include picky eaters, kids living with obesity, or kids in cold climates. Hiya kids’ vitamins include more than the recommended dosage because after extensive research– the developers learned that vitamin D deficiency among kids, is the highest common vitamin deficiency (https://hiyahealth.com/pages/ingredients).
Children need vitamin D for bone growth and development. Vitamin D helps us absorb calcium. Serious vitamin D deficiency can cause healthy risks such as rickets, delayed motor development, muscle weakness, aches and pains and fractures (https://raisingchildren.net.au).
Children receive most of their vitamin D from sunlight as well as certain foods. Although sunlight is one of the best sources of vitamin D, it may be challenging to achieve the necessary dosage for children who live in colder climates. It is essential to make sure your child uses sun protection such as appropriate clothing and sunscreen when getting vitamin D from the sun.
Vitamin E
Vitamin E can be found in foods such as avocado, spinach, and almonds. The benefits of vitamin E include eyesight support, heart, and immune system support. Most foods do not list vitamin E on their labels, so it is difficult to see if your child is receiving the appropriate amount for a balanced diet. Which is why a multivitamin along with a healthy diet may help fill in the gaps fulfilling the nutrients they need to feel whole.
An Abundance of B’s
B1
Vitamin B has countless health benefits and many forms. Thiamin (B1) can be found in seaweed, grains, and legumes. B1 has been shown to support concentration, sleep, and general mood. If your child’s diet is high in processed foods like pizza and cereals, then Thiamin may be especially important.
B9
Folate also labeled as (B9) can be found in broccoli, brussels sprouts, and avocado. Hiya offers 300 mcg in their children’s vitamin. Vitamin B9 has been shown to support energy and cellular growth.
Folic acid can come in different forms. Unmetabolized folic acid (not what Hiya uses) can remain in your body for a long time and may take longer to digest. That is one of the main reasons we avoid it. Hiya uses the natural form of folate instead of the synthetic folic acid, which can be found in breakfast cereals, and some of the sugary children’s vitamins (yikes).
B12
B12 can be found in foods like bananas, liver, and cow’s milk. Vitamin B12 has been shown to support a healthy sleep pattern. Unfortunately, many of the top selling children’s vitamin brands leave B12 out, but not us!
We chose not to implement B12 in our children’s vitamins in the form of cyanocobalamin. While cyanocobalamin is more common, that form is also synthetic and contains a cyanide molecule, which might be risky for kids. That’s why we made the switch to methylcobalamin — the naturally occurring form that’s easiest on kids digestive system and good for parents looking for peace of mind.
B7
Biotin in its natural form, it can also be found in foods such as cauliflower, mushrooms, avocado. Hiya incorporates 25 mcg in their multivitamin. Vitamin B7 has been shown to support cellular growth and healthy skin.
This vitamin is water soluble, which means kid’s bodies will naturally eliminate any excess.
B5
B5 can be naturally sourced from any plant-based diet. B5 has been shown to support energy, sleep, and mental focus.
Pediatricians have observed B5 to be overlooked in the typically formulation of a multivitamin. Yet it should be considered one of the most important as it supports healthy sleep and a good mood.
Mind Your Minerals
Hiya’s children multivitamin also includes iodine, calcium, zinc, 2 forms of selenium and manganese.
Iodine contains the necessary potassium found in eggs and kelp. Hiya offers 50 mcg—iodine is shown to support thyroid function.
Calcium found in foods like broccoli, collard greens and kale. Hiya offers 20 mcg—calcium is shown to support bone development. Pediatricians say most kids do not get the daily calcium from food alone, which can lead their bodies to start “borrowing” calcium form their bodies. Therefore, is so important to make sure your kids receive the appropriate amount for a well-balanced diet.
Zinc can be found in beans, meat, and poultry. Zinc has been shown to support the immune system and help with infections, scrapes, and cuts.
Manganese citrate (not to be confused with magnesium), can be sourced from tofu, potatoes, and chickpeas—shown to support inflammation and help stabilize metabolism.
Two types of selenium can be found in tuna and mushrooms, this type of selenium has been shown to support sleep, mood, and inflammation. The second source may be found in healthy fruits and vegetables.
Our multivitamin includes a blend of 12 organic fruits and veggies, including: organic apple, organic beet, organic broccoli, organic carrot, organic green cabbage, organic kale, organic parsley, organic spinach, organic blueberry, organic raspberry, organic strawberry, and organic tomato.
Our additional ingredients include: monk fruit extract, mannitol, coconut oil powder, plant cellulose, vegetable fatty acids (non-GMO), natural strawberry flavor, beet root (for color), and organic rice extracts.
The purpose of these ingredients is to sweeten our vitamins without any added sugar, to help bind our vitamins in a sustainable way, and to add color without any artificial dyes. As a passion project developed by Dads who care, Hiya meets and exceeds the nutrient expectations your child needs to support their cognitive brain development and healthy immune system.