As parents, it is our desire, and our duty, to provide our children with a healthy, balanced diet appropriate for their sex, age, height, weight and physical activity. Not all children eat the same, each child has their own dietary needs. However, we tell you what are the calories suitable for child
As parents, it is our desire, and our duty, to provide our children with a healthy, balanced diet appropriate for their sex, age, height, weight and physical activity.
Not all children eat the same, each child has their own dietary needs. However, we tell you what are the calories suitable for children by age.
Table of calories suitable for children by age
At birth, breastfeeding is the best diet for our newborn. In addition to providing the necessary nutrients for proper growth and development, it ensures the best start to the creation of healthy eating habits, since, if the child's demand is respected and he is allowed to decide when and how much he wants to eat, we teach him to understand and attend to the signals of your organism.
After the introduction of complementary feeding it is appropriate to continue with breastfeeding as the basis of the diet -most of the calories come from it-, but to introduce foods in the baby's diet. Once the baby makes meals like adults, the following daily caloric intakes could be established, remembering that they are only indicative and that each child has their own individual needs that may vary from day to day. These are the right calories for children by ages:
- 1 year old baby: 900 Kcal basal. If the baby is already walking and crawling very actively, it is likely that their needs are greater, up to 100-250 Kcal higher.
- Children from 2 to 3 years old: 1000 Kcal basal. It may be necessary to increase this recommendation by up to 200-350 Kcal depending on whether the child performs a mild (1200 Kcal), moderate (1250Kcal) or high (1350 Kcal) physical activity.
- Children of 4-8 years: 1200-1400 Kcal daily are usually the basal average, and may need 200-400 Kcal more depending on physical activity.
- Children 9-13 years old: 1400-1600 Kcal daily when there is no physical activity, adding another 200-400 Kcal depending on physical activity.
- Children over 14 years old: 1800-2200 Kcal plus 200-400 Kcal depending on the physical activity they perform.
After 4 or 5 years, it can be observed that the calorie needs of girls are lower than those of boys, and they may need up to 200 Kcal less, for example, a 5-year-old girl who performs moderate physical activity can need 1400 Kcal, while a child of the same age, doing moderate physical activity too, may need 1600 Kcal.
It should also be remembered that should not contribute more than 25-30% of the calories from fat (mono and polyunsaturated), and that the consumption of saturated fats should also be limited, trying not to exceed 10% of the calories. total calories. Hydrogenated fats and / or trans fats should be avoided as much as possible.
Approximately 10-15% of the calories in the diet should come from protein sources mientras, while carbohydrates should constitute at least 55-60%, limiting simple carbohydrates to no more than 10% of the total intake.