Nutrition requirements for children of different age groups

Nutrition requirements for children of different age groups

We all understand that nutrients are necessary for the body and we ought to eat healthy in order to get all of them inside our body. However, what most of the people don't understand is the quantity of these nutrients. People of different age groups require a different amount of nutrients for their healthy functioning. The protein intake of an adult should be more than that of an old person. In the same way, all other quantities vary. Today in this blog, you are going to read about the nutrient requirements of people of various age groups and genders.

Nutrient Requirements in Children

Calories

Children are active and need energy throughout the day so they require a lot of nutrients even if they want extreme fat loss. Below is a chart of age-wise calorie demand in children

A school-age girl between-

4 to 8 years needs 1200 to 1810 calories a day,

9 to 13 years needs 1400 to 2200 calories a day.

A teenage girl needs 1800 to 2400 calories every day.

A school-age boy between-

4 to 8 years needs 1200 to 2000 calories a day,

9 to 13 years needs 1600 to 2600 calories a day.

A teenage boy needs 2000 to 3200 calories every day.

Protein

Childhood is a growing phase. Children grow and develop stronger bones and muscles that prepare the body for the rest of the lives and this growth and development occurs with the help of proteins.Nutrition to lose weight is also necessary. The chart below represents the protein demand by children of different age groups

A school-age girl between-

4 to 8 years needs 19 grams of protein a day,

9 to 13 years needs 34 grams of protein a day.

A teenage girl needs 46 grams of protein every day.

A school-age boy between-

4 to 8 years needs 20 grams of protein a day,

9 to 13 years needs 35 grams of protein a day.

A teenage boy needs 52 grams of protein every day.

Foods like chicken, seafood, lean red meat, turkey, dairy foods, peanut butter, eggs, legumes, nuts, soy products, and seeds are rich in protein.

Carbohydrates

The main source of energy for school going children is carbohydrates. A minimum of 130 grams of carbohydrates a day is necessary for every child who is above 1 years of age. Carbohydrates are found abundantly in milk products, vegetables, whole grains, fruits, and legumes.

Fats

Omega-3 fatty acids are the most important nutrients for the proper cognitive development of a child. According to the  Institute of Medicine, a school going child of 4 years should get 25 to 35% of the every day calorie consumption from fats. The mono- and polyunsaturated fats are found in avocados, hummus, vegetable oils, peanut butter, seeds, and nuts. Omega-3 fatty acids are found in a huge quantity in- canola oil, fish oil, walnut oil, soyabean oil, algal oil, flaxseed oil, walnut, soybean, flaxseed, and pumpkin seeds. All the children should have the required amount of fat in the body to avoid any problem in the future.

Minerals and Vitamins

All the minerals are very important for the development of a child and among all of them, calcium and iron turn out to be the most essential ones. Consuming dairy products and calcium-fortified drinks are beneficial as the calcium content is highest in these kinds of foods. Meats and iron- fortified grains contribute to the iron content in the body.

 Vitamins are equally essential for the body. Fruits, vegetables, and dairy products are rich in Vitamin A and fish is rich in Vitamin D. A child should get all these foods in his diet to ensure a proper growth and development.

A healthy baby and a fit child is the dream of all the parents. Every parent should make sure that his child is eating the right food and getting all the necessary nutrients in his body.

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