Growth, psychomotor and intellectual development, energy spent during multiple daily activities… Children’s diets must provide them with the right dose of nutrients: proteins, carbohydrates, lipids, vitamins, minerals… Between 2 and 10 years old, the daily energy needs of an active child gradually increase from 1,000 cal to 2,200 cal, depending on their age, weight and activities. As in adults, he needs all the essential nutrients, for example, 45-50% carbohydrates per day in the form of bread and starches. And as for the adult, its food balance passes by the control of food choices (more fruits and vegetables, less fatty and sugary foods), the nutritional education (without moralism), the regular meals and in family. ..
To help you compose his menus and give him the right quantities:
www.mangerbouger.fr, section “For whom? then “Children”.
Don’t force them!
At a childfeelings of hunger and satiety are more finely felt than in an adult, suddenly, he is able to regulate what he eats without being aware of it. A word of advice: if your little one stops at three-quarters of his favorite dish, arguing that he is no longer hungry, do not force him to finish his plate. In the majority of cases, it’s because he really isn’t hungry anymore.
And for teenagers?
Nutritional requirements increase sharply at puberty, between 10 and 13 years old for girls and 13 and 18 years old for boys. A phenomenon linked to the sometimes spectacular modifications of the body (a boy can grow 15 cm in six months and his weight can double between 10 and 18 years). To respond to this, a sufficient intake of calcium (1,200 mg/day, i.e. 3 to 4 dairy products) and iron in girls with the onset of menstruation (14 mg/day, i.e. meat 3 to 4 times a week, eggs and, to supplement, pulses).