Calories are not always bad. Calories are an energy source that the body needs to move. Everyone needs calorie intake, including children. However, do you know how many caloric needs a child must fulfill every day? Eits, this is not a trivial thing, you know!
As a parent, you need to carefully calculate the amount of daily calorie needs of children from each food and drink. Because, excessive calorie intake can increase the risk of obesity in children. Check out the full review below.
Calorie needs of each child can be different
Calories are the amount of energy in each food. The calorie needs of each child vary, depending on age, sex, and the level of physical activity of the child.
As adults age, especially at the age of puberty, children need more calories to prepare their bodies for various changes to maturity. The more active your child is, the more calorie intake he needs as an energy supply during his activities.
Calorie needs between boys and girls are also distinguished, even though they are of the same age and are both active children. This is because the male body generally has a higher posture and more muscle mass than women, so it requires more energy to function optimally.
Not only that, men generally have a higher metabolism and greater lung capacity. This is what allows them to work harder when sports and other physical activities.
How many children's calorie needs a day?
This is the number of daily calorie needs of children:
- Ages 0-6 months: 550 Kcal per day
- Age of 7-11 months: 725 Kcal per day
- Age 1-3 years: 1125 Kcal per day
- Ages 4-6 years: 1600 Kcal per day
- Ages 7-9 years: 1850 Kcal per day
Over the age of 10 years, the caloric needs of children begin to be differentiated according to their sex.
Boys
- Age 10-12 years: 2100 Kcal per day
- Age 13-15 years: 2475 Kcal per day
- Age 16-18 years: 2675 Kcal per day
Girl
- Age 10-12 years: 2000 Kcal per day
- Ages 13-15 years: 2125 Kcal per day
- Ages 16-18 years: 2125 Kcal per day
This AKG guide from the Ministry of Health is a reference for general calorie needs. As explained above, the caloric needs of each child can differ depending on age, gender, and level of physical activity.
The next thing you need to do is adjust your daily calorie needs with age, gender, and how active your child is everyday. Does your child play actively or tend to be lazy to move because he is just busy watching TV or playing games?
What are the good sources of calories for growing children?
Almost every food and drink contains calories. Basically, calories are the result of a combination of carbohydrates, proteins, and fats which are then processed by the body into energy. To find out how many calories are contained in food, you can read the nutritional value information label on food packaging. The label contains all the information you need, including the amount of carbohydrates, proteins and fats.
Even so, you still have to be wiser in choosing which source of calories is good for your child's growth and development. You also need to limit the portion of the intake every day. Because the calories that accumulate too much in the body will be converted into fat deposits if they are not balanced with physical activity to burn them. This fat is the origin of the cause of obesity or obesity in children.
So, choose foods that are good for carbohydrates, proteins and fats for children's growth, such as:
- Source of carbohydrates: potatoes, pasta, rice, whole wheat bread
- Low fat milk and milk products
- Sources of protein: meat, fish, eggs, and nuts
- Fruits and vegetables that are rich in fiber
Make sure that your little one does not eat too much sweet or fatty foods, such as sweets, cakes, fast food, or soft drinks. These foods contain high calories, but zero nutritional content.
However, calories are not the only nutrition you need to fulfill if you want your baby to stay healthy. Make sure that the children's diet contains balanced nutrition that is good for growth and development. In addition, encourage your child to exercise while playing to burn excess calories in his body. The more calories that enter the body, the intensity of physical activity must also be increased to prevent calories from becoming fat.