How much fat does a child need per day
How Many Grams of Fat Per Day Should Children Have? | Healthy Eating
By August McLaughlin Updated November 28, 2018
Fat plays an important role in overall wellness, no matter what your age. Dietary fats help the body build cell membranes, allow for normal blood clotting and muscle movement, help the body absorb certain nutrients and serve as a valuable energy source. Because kids are still developing, getting sufficient amounts of fat can be especially important.
Calorie and Fat Needs
A child’s ideal fat intake varies, depending on factors such as activity level, muscle mass and age. These factors determine an appropriate caloric range, which then determine daily fat intake. Children ages 2 to 3 typically need 1,000 to 1,400 calories per day, according to the Dietary Guidelines for Americans 2015-2020. For kids ages 4 to 8, this increases to 1,200 to 2,000. This increases to to 1,600 to 2,600 from ages 9 to 13.
Fat intake should account for 25 to 35 percent of these calories. Thirty percent of a 1,400 calorie diet is 420 calories. Since fat contains 9 calories per gram, this is equal to about 47 grams of fat. Your child's fat needs vary depending on his or her calorie requirements, but it's not necessary to count fat grams for the majority of healthy children.
For proper brain development, toddlers can drink whole milk up until the age of 2 years, unless there's a family history of high cholesterol. Your pediatrician can advise you what's best for your child.
Healthy vs. Unhealthy Fats
Most of your child’s fat should take the form of “healthy fat,” suggests the American Heart Association. Polyunsaturated and monounsaturated fatty acids are considered healthy choices. Meanwhile, limit saturated and trans fats.
Examples of healthy fat sources include nuts and nut butters, avocados, olive oil and oily fish such as salmon. Less healthy sources include fried foods, fatty meats, and foods containing hydrogenated vegetable oil.
Kids also need healthy omega-3 fats for good health. Omega-3s are found in fatty fish, such as salmon and tuna, but also in beef, flaxseed oil and walnuts. A number of foods at your grocer are fortified with omega-3s, so check the labels on eggs, juice, milk and yogurt. Children's requirements for omega-3s increase as they age. The recommended adequate intake (RAI) for babies is about half a gram daily, which increases slightly for toddlers and preschoolers. The RAI for children ages 4 and up is around 1 gram per day.
Snack and Meal Ideas
Ideally, most meals and snacks your child consume will contain some amount of fat, which may be a simpler way to make sure their needs are met, without meticulously measuring. Foods higher in fat are denser in calories, so even a child-sized portion, such as half a handful of nuts or a rounded tablespoon of peanut butter per meal or snack, often suffices. Aim to add healthy fat to dishes that don’t usually contain much.
Top low-fat yogurt with nuts or ground flaxseeds, for example, or top bananas and apple slices with almond or peanut butter.
Substitutions for Unhealthy Fats
Rather than omit foods your child loves, replace them with healthy alternatives so they won’t feel deprived. If fast food french fries are your child’s favorite, brush sweet potato wedges with olive oil to bake in your oven until they’re crisp. Swap out high-fat ice cream with regular yogurt, topped with berries and granola. Ditch the doughnuts, and serve whole-grain blueberry muffins. Instead of fatty meats, prepare grilled fish or skinless chicken breasts.
Children need fat in food, say experts | Health
Parents should include some fat in the diets of their children despite concerns about obesity, experts said today.
Research published in the Nutrition Journal said fat should be included as part of a healthy and balanced diet because children burn more body fat than adults for each calorie used up.
An American team, led by John Kostyak from Pennsylvania State University, used a range of "calorimetry" tests for its research on 10 children (five boys, five girls) aged six to 10 and 10 adults (five men, five women), who spent most of their time watching films or reading during the testing period.
All had a body mass index within the healthy range and were given a standard diet - meals comprising 13-18% protein, 50-55% carbohydrates and 30-35% fat - for three days prior to each test, although portion sizes were adjusted according to an estimate of each person's calorie requirements.
The researchers measured metabolic rate and the amount of nitrogen in urine, using the results to calculate how much fat participants oxidised.
They found that the total amount of fat burned by children did not differ greatly to that burned by adults, but children burned considerably more fat relative to the amount of energy they used.
The authors said: "Prepubescent children may oxidise more fat relative to total energy expenditure than adults for the purpose of supporting normal growth processes such as higher rates of protein synthesis, lipid storage and bone growth.
"Sufficient fat must be included in the diet for children to support normal growth and development. Despite this, many parents and children restrict dietary fat for health reasons."
Tam Fry, board member of the National Obesity Forum and chairman of the Child Growth Foundation, said: "I think this research is absolutely right. Young children need more fat and energy for the whole purpose of growing up and living. Therefore, to give them low-fat and sugar-free products is a bad idea.
"The whole business of food is so full of mixed messages but the basic message is, if the word 'diet' is written on a packet or can, it really shouldn't be given to children who have totally different energy needs for their growth, and who burn off a lot of energy just by growing."
The foundation recommends that children should eat "straightforward wholesome food" such as vegetables, bread, fibre and carbohydrates, and warns "fad diets are not appropriate for young children".
Fat facts
· Women and girls use up fat at a higher rate than men and boys.
· The recommended daily intake of fat for a boy aged between 11 and 14 is 86g, including 27g of saturated fat.
· Girls of the same age have a daily recommended total of 72g of fat, including 23g of saturated fat.
· For children aged seven to 10, the recommended fat intake in 76.6g a day for boys, and 67.7g a day for girls.
· A typical bag of crisps has around 14g of fat, of which 3.5g is saturated.
· In the UK, one in four 11- to 15-year-olds are overweight or obese.
· A 2006 study by the Food Standards Agency found that most primary schools were not meeting all of the national nutritional standards because they were serving starchy foods cooked in oil or fat more than three times a week and not serving fruit-based desserts at least twice a week.
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. it 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, 8%. 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 criticism 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.
Energy and nutritional needs of an infant
Since the stomach of a baby is small, compared to adults, they need different food. Even a small portion should contain a large amount of energy and nutrients. There is no place in the baby's diet for excess liquids or foods with low energy value.
Adults can make do with the energy already stored in the body from time to time, and babies do not have these reserves, however, due to their rapid growth, they need all the nutrients - carbohydrates, proteins, fatty acids, vitamins, minerals, etc. nine0003
Energy requirement
In the first 5 years of life, the child grows and develops most rapidly. Most of the changes go unnoticed. The brain grows very fast, lungs develop, bones form, and so on. All this requires a lot of energy and nutrients. Energy consumption per kilogram of weight in infants is higher than in adults, since part of it is spent on growth. In the first 4 months of life, about 27% of energy is spent on growth, and by the end of the first year of life, this percentage drops to 5.
Average energy requirement for children aged 1-12 months per kilogram of body weight and estimated daily requirement based on average weight. The amount of energy takes into account breast milk (or formula) and age-appropriate solid foods.
| Age0003 | 7 | 6,5 | 700 | 650 |
| 6-11,9 | 80 | 8,6 | 8 | 690 | 9
The need for basic nutrients
Recommended for infants is based on the basic requirements and consumption of growth of the body, the effectiveness of the transition of the vena cava. For children aged 6.1-11.9months, proteins should make up 7-15% of food energy.
Excessive protein intake increases the filtration load on the kidneys. In fact, the kidneys do not cope with a high load only in the first month of life. During the first 6 months, breastfeeding is recommended, and the protein content of breast milk is considered adequate for term infants. If the infant is formula-fed, the protein content of the mixture is regulated by the regulations of the European Union.
nine0003
The upper limit of healthy protein intake for infants is yet to be clarified. Excessive protein intake during infancy and early childhood increases the risk of obesity in the future. Which period is the most dangerous in terms of increased protein intake is still unclear, but based on the available data, it can be assumed that protein intake in the amount of 15-20% of total energy intake during the first two years of life can provoke obesity later in life. nine0003
In accordance with the recommendations, up to 75% of the protein in the diet of children and adolescents should come from animal protein ( high quality protein ). Therefore, daily dairy products should be on the child's menu, as well as fish, eggs or meat.
The need for an infant in fats
|
| 9 |
| fat, including | as little as possible |
*Because infants under one year of age are partially breastfed, the recommended percentage of saturated acids is not prescribed
and in mixtures, is approximately 50% of the total energy.
Since it is recommended to feed exclusively on breast milk in the first 6 months of a child's life, and in milk formulas the fat content is regulated (40-55% E in an adapted and 35-55% E in a partially adapted formula), no recommendations are given for the first six months. Because breastmilk has a higher fat content than formula, depending on the composition of complementary foods and the frequency of breastfeeding, fat intake may drop significantly towards the end of infancy. After the child reaches six months, it is necessary to continue breastfeeding the child for as long as it suits the mother and baby. Half or even more of the energy received from breast milk comes from fats. Typical fatty acid composition of breast milk: 40-45% saturated acids, 40-45% unsaturated monoacids and 13-16% unsaturated polyacids. nine0003
Daily amount of added sugars (sucrose, fructose and carbohydrate hydrolyzate) should be kept below 10%E (ideally below 5%E).
Fluid requirement
In case of thirst, drinking water without additives should always be preferred.
The fluid requirement of infants per kilogram of body weight is higher than that of adults because their fluid content is also higher. It is worth starting to offer the baby water when there are 3 meals of solid food in his daily diet. Regardless of age, the feeling of thirst is a sign of a lack of fluid, which must be eliminated as quickly as possible, that is, replenish the level, preferably with ordinary drinking water. An infant's daily fluid requirement (all sources of intake are taken into account) is 150 ml per kilogram of body weight. nine0393 6 , mg
Folates, µg
Vitamin B 12 , µg
Vitamin C, MG
6-11 months.
300
10
3
0,4
0,5
5
0,4
50
0.5
30
1 "retinol equivalents" (RE) = "retinol activity equivalent" RAE.
