Hi Nunu Mums! We’re happy to present to you a useful nutrition guide to help with creating an accurately balanced diet for your kids. Many mums aren’t sure how to measure rations in the first place and tend to go by what seems right. With these rules, you’re more likely to be scientific about it.
Carbohydrates
Kids ages 1 to 18 years should have a diet that contains 45% – 65% carbohydrates. Carbohydrate is an important source of energy, but too much of it could lead to unwanted obesity in kids. Sources of carbohydrates include yam, bread, potatoes, etc.
Protein
In young kids, ages 1 to 3 years, protein should be up to 20% with the recommended portion of carbohydrates. From ages 4 to 18, protein should increase to as much as 30 percent of the diet. Sources of proteins include fish, milk, beef and beans.
Fat
For kids ages 8 to 18, measure about 35 percent of the diet. Sources include nuts and fatty fish.
Vitamins and minerals
Last but not least is this food group. Don’t forget to include a salad or fruit with each meal for that needed supplement.
Weightings to note:
- A gram of protein contains 4 calories
- A gram of carbohydrates contains 4 calories
- A gram of fat contains 9 calories
Daily Calories intake per balanced diet for a child (courtesy of WebMD)
| Gender | Age (years) | Sedentary | Moderately Active | Active |
| Child’ | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Female | 4-8
9-13 14-18 19-30 31-50 51+ |
1,200
1,600 1,800 2,000 1,800 1,600 |
1,400-1,600
1,600-2,000 2,000 2,000-2,200 2,000 1,800 |
1,400-1,800
1,800-2,200 2,400 2,400 2,200 2,000-2,200 |
| Male | 4-8
9-13 14-18 19-30 31-50 51+ |
1,400
1,800 2,200 2,400 2,200 2,000 |
1,400-1,600
1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400 |
1,600-2,000
2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800 |
If you found this useful, you should also read How to Achieve a Balanced Diet for your Kids.
Sources: Livestrong and Web MD