Know the amount of nutrients necessary in the ideal diet for children. The nutritionist Lucía Bultó explains what the proportions of protein, carbohydrates and fats that children need to grow healthy and strong.
Proportion and quantity are the keywords of a balanced and balanced diet for children. The appetite of each child sets, in most cases, the pattern of what each one should ingest depending on their age, the physical and sports activity they perform on a daily basis and the period of development in which they are, because in the growth peaks you eat more
The dietician-nutritionist Lucía Bultó, author of the book Nutrinanny's advice, ensures that the development of each child, with regard to their characteristics of weight, height and maturityIt varies and this must be taken into account when planning the diet.
In addition, boys tend to have a larger wingspan than girls and that must be taken into account when filling the dishes. As a rule, girls should eat 10 percent less than boys.
Amounts given by world health authorities, which set the standard that serves as a starting point to organize the ideal amounts of food for children. According to the recommendations of the who (World Health Organization):
- About half of the total calories children eat each day should come from carbohydrates
- Between 12 and 15 percent should come in the form of the protein
- Between 25-35 percent in the form of grease.
Then each child must move these amounts according to their needs, depending on the moment in life they are going through, the age they are, children with more delayed growth ...
It will always be the pediatrician or the nutritionist who adjusts the amounts depending on the situation in which the child is and their health. Thus, a person with moderate physical activity should consume a lower amount of nutrients than a person with greater activity; age is also an important factor, children and adolescents consume more nutrients than older people.
Half of the plate should be full of carbohydrates among which are bread, pasta, potatoes and rice. Between 12 and 15 percent of that same dish must contain protein foods such as meat, fish, eggs, ham, legumes, lentils, beans, chickpeas, and the rest, that is, the fats must be counted according to the fat that It contains the meat or fish, the oil with which we cook and the nuts, which are rich in fat.
The climate of the place of residence is also important since more fruits and vegetables are usually consumed in warm areas than in cold places where caloric foods are preferred. However, regarding proteins it is recommended not to exceed 0.8 g. per kilo of weight per day and in terms of carbohydrates are recommended in 4.5 g. per kilo of weight and day.
1. Basic consumption
At the base of the pyramid are the foods that we must consume daily, such as cereals, potatoes, vegetables, vegetables, seeds, fruits, milk, proteins, milk derivatives and olive oil.
2. Alternate consumption
In the central step are the foods that we must eat several times a week (not every day) such as legumes, nuts, fish, eggs and lean meats.
3. Occasional consumption
At the top of the pyramid, foods for occasional consumption are pastries, sugars, soft drinks, fats and red meat.
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