How many carbs does a child need per day
Carbohydrate Needs in Children | Healthy Eating
By Sandi Busch Updated December 12, 2018
Carbohydrates provide the energy that fuels children's metabolism, supports growth, keeps their brain and nervous system working and maintains overall health. Children don’t have a problem meeting their daily carbohydrate needs, according to the U.S. Department of Agriculture, but they’re not getting nearly enough fiber, while consuming too much added sugar.
Total Carbohydrate Requirements
All three types of carbohydrates -- sugar, starch and fiber -- consist of molecules of sugar, but only the simple sugars and starches are digested and used for energy. Beginning at the age of 1 year, and continuing throughout their teens, children need to consume 130 grams of total carbohydrates daily. The majority of their carbs should come from whole grains, fruits, vegetables and beans. In addition to being sources of carbohydrates, these foods provide the nutrients that support children’s growth and development.
Dietary Fiber
Fiber is included in the daily intake of total carbohydrates, but it also has separate guidelines to ensure children get an adequate amount. From the ages of 1 to 3 years, all children need 19 grams of fiber daily. They should consume 25 grams daily between the ages of 4 to 8 years. At the age of 9, boys need 31 grams of fiber daily, and when they turn 14, their requirement increases to 38 grams. Girls should consume 26 grams of fiber daily from age 9 to 18.
Sugar and Starch
When sugar is added to foods, such as sweets and soda, it supplies calories for energy but has no nutritional value. Added sugar also causes an unhealthy spike in blood sugar that can lead to weight gain and diabetes. When the same sugar comes from whole food, it provides energy together with vitamins, minerals, phytochemicals, starch and fiber. The presence of fiber, especially the soluble type, is vital because it helps limit sugar's impact on blood sugar levels.
Starches are healthy complex carbohydrates found in whole grains, vegetables, beans and fruits. They break down more slowly during digestion, so they provide long-term energy and have less impact on blood sugar.
Serving Tips for Healthy Carbs
Turn sliced fruit into a substitute for sweets by serving it with a nutritious dip, such as vanilla yogurt or pudding made with fat-free milk. Use a blender to mix carrots and orange juice into a dip for raw cucumbers, zucchini and celery. Beans are packed with fiber, starch and protein, so try adding them to your child’s favorite soup or making bean burgers. Serve whole-grain tortilla chips with a chickpea or white bean dip. Children have a natural aversion to bitter flavors, so begin with naturally sweet vegetables, such as carrots, sweet potatoes and peas.
References- U.S. Department of Agriculture: Nutrient Intakes From Food: Mean Amounts Consumed Per Individual By Gender and Age, in the United States, 2009 - 2010
- Centers for Disease Control and Prevention: Carbohydrates
- MayoClinic.
com: Nutrition for Kids: Guidelines for a Healthy Diet - KidsHealth: Carbohydrates, Sugar and Your Child
- University of Washington: Fiber Facts
- ChooseMyPlate.gov: Food Groups
- USDA Agricultural Research Service: Database for the Added Sugars Content of Selected Foods
- USDA National Nutrient Database for Standard Reference: Fiber Content of Selected Foods
- USDA National Nutrient Database for Standard Reference: Carbohydrate Content of Selected Foods
Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.
Children Need Carbohydrates
Contributors: Esther Ellis, MS, RDN, LDN, Cordialis Msora-Kasago, MA, RD, Grace Derocha, MBA, RD, CDCES, Rahaf Al Bochi, RDN, LD and Vandana Sheth, RDN, CDE
Published: March 24, 2021
Reviewed: June 25, 2021
noblige/iStock/Getty Images Plus/Getty ImagesIn recent years, several fad diets have recommended the reduction, or even elimination, of carbohydrates from our daily eating routine.
But are these "low carb" diets good for kids? While reducing certain types of carbohydrates, such as those with added sugars, is beneficial, removing all carbohydrates is not.
Best Carbohydrate Choices
The preferred fuel for active brains and growing muscles, carbohydrates are found in a variety of foods. Milk and yogurt, pears and berries, potatoes and beans, rice and cereal — all contain carbohydrates. As do sweetened beverages like soda, cakes, cookies and candy.
The best carbohydrate choices provide a variety of nutrients to help fuel growing bodies and promote good health: vitamins, minerals and dietary fiber. Examples of nutrient-rich carbohydrates include whole grains, vegetables, fruits, lentils, peas and beans.
Low-fat and fat-free milk and yogurt is another nutrient-rich carbohydrate that provides calcium, potassium and is fortified with vitamin D.
Foods and drinks with added sugars are better saved as an occasional treat, since they don't offer nutrition beyond a quick energy source.
These "occasional treats" include sodas and other sweetened drinks, candy, cakes and cookies.
The 2020-2025 Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of total calories per day starting at age 2. Sources of added sugars should be avoided for children under the age of 2. Check the Nutrition Facts Label for the amount of added sugars per serving.
Reaching Daily Dietary Fiber Needs
White bread, pasta and white rice are all sources of carbohydrates. However, they are refined and low in dietary fiber. Making half of your grains whole grains is a healthier lifestyle choice for you and your family. There are many delicious whole-grain options including crackers, bread, pasta, cereals, freekeh, bulgur, brown rice and whole-grain corn tortillas. Other examples include whole wheat roti, chapati, buckwheat, millet and barley.
Other ways to include more dietary fiber in your child's day include choosing whole fruits instead of 100% fruit juice and including vegetables.
Children have different dietary fiber needs depending on their age:
- Children 1 to 3 years: 19 grams fiber per day
- Children 4 to 8 years: 25 grams fiber per day
- Females 9 to 18 years: 26 grams fiber per day
- Males 9 to 13 years: 31 grams fiber per day
- Males 14 to 18 years: 38 grams fiber per day
Check the Nutrition Facts Label for the amount of dietary fiber per serving. A good source of dietary fiber has at least 3 grams of fiber per serving; an excellent source of dietary fiber has at least 6 grams per serving.
Going Gluten Free?;
Gluten-free eating is not the goal for everyone, but for kids with celiac disease or non-celiac gluten sensitivity, all sources of gluten must be avoided. Gluten is a protein, but it's found in certain grains, such as wheat, rye, barley, and oats that are not processed in a gluten-free facility. Gluten-free products are available in many grocery stores and restaurants, making it easier for individuals who must comply with gluten-free eating.
Some people cut out gluten for the same reason they cut out carbohydrates, but unless your child has been diagnosed with a condition like celiac disease or non-celiac gluten sensitivity, it isn't necessary.
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How much junk food can a child eat per day? – “Food”
From a utilitarian point of view food is a source of energy and building materials for the body. Food products are made up of various components: proteins, fats, carbohydrates, vitamins, macro- and microelements. The ratio of proteins, fats and carbohydrates determines calorie content of food. Proteins are the least caloric of the entire BJU company. This high-molecular organic substances consisting of alpha-amino acids, connected in a chain by a peptide bond.
One of the main roles of protein in the body human - to participate in the construction of new cells. Part of the amino acids necessary for a person cannot be synthesized by the body and must be supplied outside - with proteins. nine0003
Fats are compounds necessary for the release of energy and the construction of connective fabrics. By increasing the number of fat cells, the body accumulates energy. Carbohydrates are the main source of energy.
The so-called BJU balance is the way to a healthy and beautiful body from a young age. We turned to those operating in the Russian Federation standards and studied how much favorite food for children of all ages they matches.
The rules are as follows.
Energy. nine0012 Children from 3 to 7 years old should receive 1800 kcal per day, children from 7 to 11 years old - 2100 kcal per day, boys from 11 to 14 years old - 2500 kcal per day, girls - 2300 kcal per day.
Proteins. Children 3 to 7 years of age should receive 54 g per day, 7 to 11 years of age 63 g per day, 11 to 14 years of age 75 g (boys) and 69 g (girls) per day.
Fats. Children 3 to 7 years of age should receive 60 g per day, 7 to 11 years of age 70 g per day, 11 to 14 years of age 83 g (boys) and 77 g (girls) per day. nine0003
Carbohydrates. Children 3 to 7 years of age should receive 261 grams per day, 7 to 11 years of age 305 grams per day, 11 to 14 years of age 363 grams (boys) and 334 grams (girls) per day.
There are many other details that still affect nutritional value (for example, 60-70 percent of proteins should be - but according to the standards - of animal origin, fats should provide no more than 30 percent of energy, and so on). Plus - consumption rates depend on the mass, constitution and metabolic characteristics of each individual child. But we will make the most approximate calculations, because the main harm that the excessive consumption of the products of our choice brings is due to their nutritional imbalance. nine0003
So.
Chips with salt
Consider the example of crispy potatoes with a girl in a circle on a pack, which used to be made in Moscow, and now in Kemerovo.
A large pack contains 160 grams of these chips. These 160 grams contain 816 kcal, as well as 9.6 grams of protein, 51.2 grams of fat and 80 grams of carbohydrates. The chips also contain salt, but its amount is not indicated on the pack, although this is also very valuable information from the point of view of the child's health.
If a child aged 3 to 7 eats a pack of such potatoes, he will satisfy his need for energy by 45.3%, proteins by 17.7%, fats by 85.3%, and carbohydrates by 30 .7%. That is, if he eats another such pack, he will receive almost all the energy he needs for the day, but will not satisfy the needs for proteins (especially) and carbohydrates, but will exceed the norm for fats by more than one and a half times. And if he eats only one, then he definitely can’t do anything very fatty anymore. So if you allow a child at this age to eat chips, then in a minimal amount. nine0003
With a child aged 7 to 11, the calculations are as follows: the daily need for calories will be satisfied by 38.
9%, in proteins - by 15.2%, in fats - by 73.1%, and in carbohydrates - by 26 .2%. Again: the second pack cannot be allowed because of the fat, but after the first one you need something rich in proteins and carbohydrates.
Adolescents aged 11 to 14 will receive 32-35% of their energy needs, 13-14% of protein, 62-66% of fat and 22-24%. The second pack is again definitely not recommended, and a third of the required energy has already been received. nine0003
Cheeseburger
We took the most obvious option: the McDonald's cheeseburger. It contains 302 kcal, 12 g of fat, 30 g of carbohydrates and 16 g of protein.
If a child aged 3 to 7 is fed with a cheeseburger, then his daily need for kilocalories will be covered by 16.7%. He will get 20% of fats, 29.6% of proteins, and 11.4% of carbohydrates. Three of these cheeseburgers - and almost daily protein intake and more than half of the required fat. Only after them it will be possible to allow him only a vegetable salad.
nine0003
For a child aged 7 to 11 years, the need for calories will be satisfied by 14.3% of the daily norm, in fat - by 17.1%, in proteins - by 25.3%, and in carbohydrates - by 9, eight%. Adolescents will receive 12-13% of the required energy, 14-15% fat, 8-9% carbohydrates and 21-23% protein. It seems to be okay, but do not forget that McDonald's is not limited to a cheeseburger, there is also soda, and this is a shock dose of sugar (see below). And besides, the cheeseburger is small, one might even say thin, and more often they take more impressive things like the Big Mac, everything is much more serious there: 503 kcal, 25 g of fat, 42 g of carbohydrates and 26 g of protein. nine0003
McDonald's, by the way, lists on its website not only all these numbers, but also the fiber, sugar, and salt content. Other major chains do the same. Use it, it's really very useful information.
Sundae
For example, we took ice cream “48 kopecks”. One cup contains 170 kcal, 2.
4 g of protein, 9.5 g of fat and 18 g of carbohydrates.
Children aged 3 to 7 receive 9.6% of daily calories, 5% protein, 15.7% fat and 7.4% carbohydrates with one serving of ice cream. 6 ice creams - and the need for fats is almost satisfied, but not enough energy. However, two cups, if the child really wants to, is rarely allowed, but possible. nine0003
A child between the ages of 7 and 11 will receive 8.2% calories, 4.3% protein, 13.4% fat and 6.3% carbohydrate. He can even be allowed three - but again, not every day.
Adolescents will receive 7-7.5% energy, 3.5-4% protein, 11-12% fat and 5-6% carbohydrate. That is, you can, of course, eat nine ice creams at a time, but then there will be a lack of proteins and carbohydrates, and at the same time you will still want to eat.
Kinder Chocolate
Small package chocolate Kinder Chocolate contains 4 serving bars (50 g total), they generally contain 284 kcal, 4.35 g of protein, 26.75 g of carbohydrates and 17.
5 g of fat. nine0003
For a child aged 3 to 7 is 15 % of daily calories, 8% protein, 10.2% carbohydrates and 30% fat. If for breakfast there was porridge with milk or fatty cottage cheese, then after chocolates until the evening you will have to focus on lean food - lean meat (to get protein norm), vegetables and cereals (it will give carbohydrates). Permissible, if necessary, a snack, if in the afternoon no desserts are planned in the diet, but not on a daily basis.
Child in aged 7 to 11 years, a package of chocolate will give 13.5 % needed energy, 7% the protein he needs, 8.7% carbohydrates and 25% fat. The legend that Kinder Chocolate is a kind of deceptive way to give children milk to drink by serving it in the form of chocolate does not stand up to scrutiny a little: in fact, the filling contains vegetable fat along with milk fat. But from the point of view of the BJU, this is quite acceptable snack, though with a bias in fats. nine0003
Teenagers 11-14 years old Kinder Chocolate is 11-12.
5% energy, 5.8-6.3% protein, 7-8% carbs and 21-22% fat. Quite nutritious and relatively safe thing with a reasonable approach. The main thing is to monitor the fat content of what children will eat at home: the more chocolate in the diet, the more lean there should be other food that day.
Snickers
Standard bar weighing 50.5 g contains 249 kcal, 3.8 g of protein, 32.4 g of carbohydrates (there are 26 of them g sugar), 12.7 g fat. nine0003
For a child 3-7 years old one Snickers is 13.8 % of daily calories, 7% protein, 12.4% carbohydrates and 7.6% fat. The proportions are not bad, because having made the child will receive only a slight shortage of his diet only from Snickers proteins and fats or a light bust of carbohydrates. But the main danger lies in sugar. One bar contains 26 g of sugar, which means that ten bars contain more than a quarter of a kilogram! According to representatives of the domestic system health care, the amount of sucrose should not exceed 10 % of the calorie content of the children's daily diet.
We consider. One Snickers is 99 "sugar" kilocalories, so two bars is already more than 10 % of the 1800 kcal for children of this age day. Even one bar a day is an occasion to think about the composition of the rest products on the menu.
Child 7-11 years old, eating Snickers will get 11.8 % calories needed, 6% protein, 10.6% carbs, and 8.9% fat. A complete failure in proteins, however, when the task is to “snicker”, that is, quickly replenish the supply of energy, they do not needed. Not bad if the child plays sports or has an important control, but remember to keep an eye on the amount of sugar you consume. nine0003
Teenage boy 11-14 years old can, say, eat 10 Snickers a day - one contains 9.9 % of required calories. The girl can no more than 9 pieces: one "Snickers" is 10 .8% of the required energy. With fats and carbohydrates, everything will also be within the normal range - in one bar, about 10% of what is needed. But at the same time, both will receive a shortage of proteins: one bar is about 5% of the daily requirement, and 10 bars will only satisfy the need by half.
In general, if you take into account the rest of the diet, this is also more of an emergency energy help than part of a permanent lifestyle. nine0003
Coca Cola
500 ml Coca-Cola contains 210 kilocalories, no fats and proteins, but 53 g of carbohydrates, of which all are sugar.
Coca-Cola (however, like Pepsi-Cola and other sodas) is literally pure sugar. To drink a bottle is to consume 2 tablespoons of sugar with a slide. Therefore, consider it from the point of view view of the balance of the BJU is meaningless. And if you look from the point of view allowable amount of sugar, things are rather alarming.
One half-liter bottle of Coca-Cola is 20% of the carbohydrates needed by a child 3-7 years old, 17% - needed by children 7-11 years old and 15-16% - teenagers. If we remember that, according to Russian standards, sugar should not give more than 10 % from the daily norm of kilocalories, then 500 ml of cola without a twinge of conscience can only be drunk by children at the age of 11-14 years, and they will still have a small gap in sugar: it will be possible, for example, to eat fruit.
The rest is proteins and fats, cottage cheese, meat and fish. For children under the age of 11, half a liter of cola is the daily amount of sugar. And for children of age 3-7 years half a liter of cola is already too much, the maximum allowable amount is 400 ml of soda. nine0003
Sum
Now let's imagine that the child consumes all these foods in a day. Their total calorie content is 2031 kcal, proteins in them are 36.15 g, fats are 102.9 g, and carbohydrates are 320.15 g.
For a child of 3-7 years old, this is 12% of excess calories, 66% of the necessary proteins, fats - 70% more than the norm, and carbohydrates - 22%. (And do not forget about the sugar norm, which is already exceeded by one Coca-Cola.)
For a child of 7-11 years old, this is almost the daily calorie intake, 57% of the necessary proteins, 47% of excess fats and the daily intake of carbohydrates. nine0003
And for teenagers - 81-88% of energy, half of the norm of proteins, 23-33% of the excess of fat and slightly less than the daily norm of carbohydrates.
Pure arithmetic.
How many calories does a child need
Recommended intakes of energy, proteins and carbohydrates
for children and adolescents (per daily diet)
| Gender and age | Proteins, g | 9011Carbohydrates, g | Energy, g | ||||
| total | incl. animals | ||||||
| 0 - 3 months | 2.2 | 2.2 | 6.5 | 13 | 115 | ||
| 4-6 months | 2.6 | 2.5 | 6.0 | 13 | 115 | ||
| 7 - 12 months | 2. 9 | 2.3 | 5.5 | 13 | 110 | ||
| 1 - 3 years | 53 | 37 | 53 903 9 | ||||
| 7 - 10 years | 77 | 46 | 79 | 335 | 2350 | ||
| 90 | 54 | 92 | 390 | 2750 | 90 | 360 | 2600 |
Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation. nine0288
Norms (Methodological recommendations MR 2.3.1.2432 dated December 18, 2008) approved by the Chief State Sanitary Doctor of the Russian Federation G.
G. Onishchenko. Read in PDF...
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