Children aged between 3 and 11 years of age need to ingest a day between 1,750 and 2,800 kilocalories. A balanced diet gives children everything they need to grow in a healthy way. Their nutritional needs vary depending on various factors, such as age, weight, the size, growth rate, physical exercise and eating habits.
So the children are healthy, maintain a normal growth and to meet their daily energy needs they need:
Proteins:
To develop the muscles. They found in dairy products, meat, fish, eggs and cereals. Protein needs must be based on the relationship between body weight, height and development. They are very high in infants, then decrease and soar again at puberty.
Carbohydrates:
They provide energy to the brain and muscles. They are cereals, potatoes, rice, pasta, fruit and sugar. There are two types of carbohydrates: complexes, such as those found in cereals; and the simple, like fruit and sugar. A healthy diet should have adequate amounts of both, but with a predominance of the complexes.
Dietary fiber:
It is in foods such as whole grains, legumes, vegetables, fruits and nuts. It is estimated that the diet should contain, at least, about 25 grams of fiber daily.
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FAT:
To give the body energy reserves. They are in the oil, butter, margarine and certain types of meat and fish. The amount of fat consumed in the countries of the Western world is larger than prescribed. It is recommended to reduce the content of this nutrient in the diet, particularly animal fat (saturated). On the contrary, we recommend fats of vegetable origin (mono-pollinate trades) especially olive oil.
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