What does my child need to develop well and healthy? What can I do to prevent it from becoming overweight? Many mothers wonder. There are guidelines you can follow to protect your child from being overweight and the consequences. How many calories is my child allowed to eat?
- One year: 950 calories
- 2-3 years: 1, 100 calories
- 4-6 years: 1, 450 calories
- 7-9 years: 1, 800 calories
- 10-12 years: 2, 150 calories
From the age of 13, a distinction is made in the matter of calorie consumption between boys and girls: Girls need less food during puberty, because they already have less muscle mass and lower energy consumption.
The calorie requirement is at about 2, 500 calories. The data refer to normal-weight and moderately active children and adolescents.
In other words, the energy consumption varies between the couch potato and the sports cannon, as well as with overweight or underweight children and adolescents.
How much should my child drink?
- One year: 0.6 liters
- 2-3 years: 0.7 liter
- 4-6 years: 0.8 liters
- 7-9 years: 0.9 liters
- 10-12 years: 1 liter
- 13-14 years: between 1.1 and 1.2 liters
- 15-18 years: between 1.4 and 1.5 liters
This means the amount of calorie-free liquid, such as water or unsweetened tea. Ice tea, sodas, fruit nectars, fruit juice drinks and even juice spritzers, on the other hand, should only be used from time to time as these drinks contain a lot of sugar. A juice spritzer prepares her best from juice or juice concentrate in the ratio 3 parts water and 1 part juice.
How much sugar a day is my child allowed to eat?
- One year: 5 g
- 2-3 years: 5 g
- 4-6 years: 10 g
- 7-9 years: 10 g
- 10-12 years: 15 g
- 13-14 years: between 15 and 20 g
- 15-18 years: between 15 and 20 g
In principle, only about 10 percent of the total calorie intake per day should come from sugar or high-sugar foods such as chocolate, lemonade, cakes, ice cream, candies or the like.
A teaspoon of sugar provides 5 grams of sugar, a tablespoon of 10 grams of sugar. For example, a milk-cut already supplies just under 8 grams of sugar, a cup (50 grams) Fruchtzwerge provides 6.5 grams of sugar.
In a 7-year-old child, no more than 180 calories should come from sweet or sweet and greasy sweets. This is equivalent to an ice cream or a small chocolate bar.
What else should be considered when dieting?
Two times fish a week: That can also be canned fish for dinner or a fish sandwich. In any case, children should benefit twice a week from healthy omega-3 fatty acids and iodine content in the fish.
For children under six, it must be between 50 and 100 grams a week. For children between the ages of seven and 14 years, it would have to be between 150 and 200 grams of fish. From 15 years, at least 200 grams of fish are recommended per week
- One year: 30 g
- 2-3 years: 35 g
- 4-6 years: 40 g
- 7-9 years: 50 g
- 10-12 years: 60 g
Children between the ages of one and six need at least 300 to 350 grams of dairy products, such as cheese, quark, milk and yoghurt. From the age of seven, it should then be 400 grams daily and from the age of 14 about 450 grams, athletes also more.
- One year: 120 g of fruit and 120 g of vegetables
- 2-3 years: 150 g of fruit and 150 g of vegetables
- 4-6 years: 200 g of fruit and 200 g of vegetables
For example, a banana weighs 100 grams, and an apple weighs about 120 grams. Three carrots also weigh about 100 grams and half a cucumber about 120 grams.
- 7-9 years: 220 g of fruit and 220 g of vegetables
- 10-12 years: 250 g of fruit and 250 g of vegetables
From the age of 13, girls and boys should eat at least 300 grams of fruit and 300 grams of vegetables a day. The proverbial rule of thumb: Two fists full of fruit and three fists full of vegetables a day. This covers the demand. Quelle Nutritional recommendations for children: Family handbook of the State Institute for Early Childhood Education (IFP)