Since children are in a period of growth and development, the daily average amount of calories they need and the balance of nutrients they take are of great importance. Childhood malnutrition and imbalance can lead to various health problems.
Acibadem Kadikoy Hospital Nutrition and Diet Specialist Sengul Sangu Talak, children at home and school to emphasize the importance of a good nutrition plan, salt intake and fast food-style diet restriction, junk food consumption is recommended to reduce.
Children must eat certain amounts of all food groups to ensure adequate and balanced nutrition. It is useful to balance the daily nutrition pyramid as follows:
- 55-60 percent of daily energy needs from carbohydrates
- 15-20 percent of proteins
- 30 percent from fats (oil added to meals should be mixed in equal amounts, vegetable oils such as olive oil, soy and corn oil)
Fatty acids such as Omega 3 and Omega 6 in children, eye and brain development in children, strengthens the immune system and reduces the risk of cardiovascular disease. For this, children, cabbage, broccoli, cauliflower, purslane and all green leafy vegetables, fish, walnuts, hazelnuts, almonds with other foods, such as regular consumption should be consumed. Mothers wonder how much calories their children should consume per day. Sengül Sangu Talak, the amount of energy consumed by children will vary according to their physical activities, he says.
Daily calorie amounts vary as follows:
- Average 1800 calories kcal / day in children aged four to six years
- 2100 kcal / day in boys aged 9 - 12 years. 1700 kcal / day for girls
Sengül Sangu Talak said that it is possible to provide the child's daily energy needs in the form of regular meals and provided that certain amounts of each food group are fed together.
“Uniform food intake is harmful. One egg a day, one or two matchboxes of cheese, two or three meatballs, 500 milliliters of milk or yogurt, two portions of vegetables, two or three portions of fruit, 10-12 portions of bread or group (instead of 1 portion of bread, two tablespoons of rice) , pasta, bulgur can be eaten. A bowl of soup, a slice of burrito can be consumed).