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NWPF Nutrition | Katharine Jeffcoat, RDN, LD

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Zinc in Your Child’s Diet

May 4, 2018

Zinc plays a vital role in growth and development in children.   Recently, I’ve been seeing a lot of families where their child’s zinc intake was low, caused by picky eating or vegetarianism.  Adequate zinc is especially essential for children since it can affect growth, increase the risk of infection and in some children, their sense of smell and taste will be affected, which can decrease their overall appetite.

Here is a list of food that are a good source of zinc:

  • Red Meat
  • Shellfish
  • Pork
  • Chicken
  • Potatoes along with their skin
  • Beans
  • Nuts
  • Mushrooms
  • Whole grain cereals
  • Nuts and Seeds
  • Fortified Breakfast Cereals
  • Dark chocolate

How much zinc does your child need?

Table 1: Recommended Dietary Allowances (RDAs) for Zinc [1]
Age Male Female Pregnancy Lactation
0–6 months 2 mg* 2 mg*
7–12 months 3 mg 3 mg
1–3 years 3 mg 3 mg
4–8 years 5 mg 5 mg
9–13 years 8 mg 8 mg
14–18 years 11 mg 9 mg 12 mg 13 mg
19+ years 11 mg 8 mg 11 mg 12 mg

Categories: Feeding Children, Pediatric Nutrition Share

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About Katharine

Katharine Jeffcoat, RDN, LT, CLT

Hello, I’m Katharine!

I’m a Registered Dietitian Nutritionist and Mom to two young children. I know how challenging feeding children and a family can be, I’ve been there! I provide personalized nutrition therapy to help your family and children achieve optimal nutritional health, from prenatal and infant feeding issues to teenage athletes.

I would love to partner with you and your family to provide nutrition solutions that result in positive experiences around food and feeding to optimize health and overall wellbeing.

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