What are carbohydrates and the ideal requirement for all childhood ages?
The growing age of a child is very crucial. The child from 10-18 age groups needs special care and mothers should strictly follow the
food habits of the children. You cannot see your child indulge in junk foods so you should know the ideal requirement of your kid’s carbohydrate, protein and fat. Carbohydrate contains hydrogen, carbon and oxygen in equal proportion which helps in the formation of water in our body. Your kids also need carbohydrate, but do you know how much? Well, a child body needs 50% to 60% of carbohydrate above 2 years of age.
- Children from 4 to 8 years need 17 to 20 gm. of carbohydrates
- Children from 10 to 18 years need 22 to 31 gm. of carbohydrates in a day
All carbohydrate foods are not good. As per the health care, professional, parents should know what are good carbs and bad carbs for your kids. Then, you can follow the below mention chart and maintain it smoothly.
| GOOD CARBS |
BAD CARBS |
| Children need more of complex carbs which are more nutritious and it contains fiber, calcium, protein and iron. Foods like brown rice, vegetables, whole wheat bread, fruits and dairy products that are low fat. If you include these food items on the child’s plate, then there will be fewer problems of heart disease and weight gain. |
Food that comes under simple carbs is bad carbs. Candy, cookies, sugary foods, desserts, soda and cake are named as bad carbs. You can include these food items on the child’s plate but in small portion. They do not have essential nutrients and are rich in high calories and sugar. |
Cut down the simple carb food items from your kitchen. The more you will include the heating food habits in your child, the more your child will remain happy and healthy.
What is protein? How much protein a child need per day?
Proteins are the large molecules that consist of amino acids that helps our body to function well. For children, proteins are very much necessary. But, you should also have the idea of the protein rich food for your kids. Without protein, you body will not grow properly and children bones will not become strong.
- Ages 1 to 3- should intake 1.1 gm. of protein of every kg
- Ages 4 to 8- should intake 0.9 gm. of protein of every kg
- Ages 9 to 13- should intake 0.9 gm. of protein for each kg
- Ages 14 to 18- should intake 0.8 gm. of protein for each kg
Know your Good protein and Bad protein
| GOOD PROTEIN |
BAD PROTEIN |
| Good quality protein includes Milk, Curd, buttermilk, low fat paneer, tofu and also pulses like moong, chana etc. Also, rice+ dal is a great combination of good quality protein. White meat, turkey, chicken and have them without skin. |
Too many egg yolk is not good for your child as it increases fat content and risk of cholesterol increases in later age. Also, Red meat is not good |
So, you should include good protein in your child’s plate to make him stay fit and healthy.
What is fat? How much fat a child need?
Our body needs “good fat” for good functioning and prevents from diseases. Fat is good, but for kids you should know how much fat you need. It gives us energy and fulfill our body’s requirements.
- Age 1 to 3- 30 %to 35 percentage
- Age 4 to 18- 25% to 35 percentage
| GOOD FAT |
BAD FAT |
| Vegetable oils, plants and green vegetables, catfish, salmon, walnuts and flaxseed. |
Saturated fat is bad which contains poultry, red meat, and high fat dairy. Also, Bakery products including al bread contain trans fat which is very dangerous for kids. |
Now, you have come to know all the good food items and bad food items under carbohydrate, protein and fat. Take care of your child during his or her growing period and make the life fit, healthy and happy.
Healthy diet and exercise are the important part of your kid’s life so inculcate both the things in kid’s life to have a better future.
