Nutritional requirements for Children between 5-12 yrs.

The common feature of childhood and adolescence is that all these age groups are undergoing rapid growth and development. This in turn poses a heavy demand for their nutritional requirements. Small children and infants do not have a well-developed body nutrient store, and therefore are more vulnerable to infection. In addition, they have a larger surface area compared to their body size. All these factors increase their basal metabolic rate (BMR), resulting in an increased requirement for nutrients.

Children

Children require at least two to three balanced meals in a day with some snacks in between.

1. Protein
Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include Meat, Poultry, Fish, Eggs, Nuts, Beans, Dairy product

2. Carbohydrates
While the latest diet trend is to “cut the carbs,” carbohydrates are actually the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include Breads, Cereals, Ugali, Rice, Chapati, Crackers, Pasta and Potatoes

3. Fats
Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to absorb some of the other nutrients it needs. Foods that contain high levels of fats include Whole-milk dairy products, Cooking oils, Meat, Fish, Nuts

4. Calcium
Calcium is essential in helping to build a child’s healthy bones and teeth. It is also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include Milk, Cheeses, Yogurt, Ice cream, Egg yolks, Broccoli, Spinach, and Tofu

5. Iron
Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include Red meats, Liver, Poultry, Shellfish, Whole-grains, Beans, Nuts, Iron-fortified cereals

6. Folate
Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child’s cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include Whole-grain, cereals, Lentils, Chickpeas, Asparagus, Spinach, Black or kidney beans, Brussels sprouts

7. Fiber
Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include Whole-grain cereals, Chickpeas, Lentils, Kidney beans, Seeds, Nuts

8.Vitamin A
Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include Carrots, Sweet potatoes, Squash, Apricots, Spinach, Broccoli, Cabbage, Fish oils, Egg yolks

9. Vitamin C
Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include Citrus fruits, Strawberries, Tomatoes, Potatoes, Melons, Cabbage, Broccoli, Cauliflower, Spinach, Papaya, Mangos

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Increased need for nutrients

1. Energy
While most adults require 25–30 calories per kg, Energy needs remain high through the early formative years. Children of one to three years require approximately 83 kilocalories per kg (990 calories/day). Energy requirements decline thereafter based on weight, height, and physical activity.

Higher intakes of protein and energy for growth is recommended for adolescents. For most micronutrients, recommendations are the same as for adults. Except for certain minerals needed for bone growth (e.g. calcium and phosphorus). Evidence is clear that bone calcium accretion increases because of exercise rather than from increases in calcium intake. Since weight gain often begins during adolescence and young adulthood, young people must establish healthy eating and lifestyle habits that reduce the risk of chronic disease later in life.

2. Water
Children need plenty of water to drink, particularly when ill, or exposed to extreme temperatures. Total water requirements (from beverages and foods) are also higher in children than for adults. Children have a larger body surface area per unit of body weight and a reduced capacity for sweating when compared with adults and therefore are at greater risk of morbidity and mortality from dehydration. Parents may underestimate these fluid needs, especially if children are experiencing fever, diarrhea, or exposure to very cold or very hot temperatures.

3. Essential fatty acids
Requirements for fatty acids or fats on a per kilogram basis are higher in infants than in adults. Some fatty acids play a key role in the central nervous system. However, children should not ingest large amounts of foods that contain predominantly fats, so it is important to get the balance right.

Increased nutrients required during childhood
Increased requirements of energy, protein, essential fatty acids, calcium, and phosphorus in childhood are very important.