Calorific needs of children change as they grow!
By Raya M. AbuYounis
Calorific needs of children change as they grow. The Estimated Average Requirements (EARs) give an estimated idea of calorie (Kcal) requirements at different ages and stages of growth.
The needs for calories can change according to:
-
Time of year
-
How active the child is
-
What size the child is
-
Gender of the child (the EAR for girls is generally lower as they have a smaller frame)
-
Whether they are going through a growth spurt
-
Whether they are ill or well
Children need a healthy, varied diet which includes protein, carbohydrates and fats, as well as plenty of fruits and vegetables to help them grow.
Babies:
From birth to six months, babies should (as far as possible) be exclusively breastfed.
|
EAR for baby: Age (months) |
Boys Kcal/day |
Girls Kcal/day |
|
0 to 6 |
545 to 690 |
525 to 645 |
|
7 to 12 |
825 to 920 |
765 to 865 |
Toddlers:
Toddlers are considerably more active than babies as they learn to walk and their play becomes more active. They can also have fast growth spurts.
|
EAR for toddlers (aged 1 to 3 years): Gender |
Kcal/day |
|
Boys |
1230 |
|
Girls |
1165 |
Pre-school Children:
Pre-school children can be very active, and are learning, growing and developing fast.
|
EAR for pre-school children (aged 4 to 6 years): Gender |
Kcal/day |
|
Boys |
1715 |
|
Girls |
1545 |
School –age Children:
Once children have started school, they may be taking part in regular games, PE sessions and playing in the playground. They are still growing, and for some, bodies may be changing as they begin to approach puberty (though other children may not go through puberty until their teens).
|
EAR for school-age children (aged 7 to 10 years): Gender |
Kcal/day |
|
Boys |
1970 |
|
Girls |
1740 |
Teenagers:
Teenagers may need more calories than adults of the same size because they are still growing. Teenagers who are very active (play sports regularly, walk or cycle long distances to school) will need even more.
|
EAR for teenagers (aged 11 to 14 years): Gender |
Kcal/day |
|
Boys |
2220 |
|
Girls |
1845 |
|
EAR for teenagers (aged 15 to 18 years): Gender |
Kcal/day |
|
Boys |
2755 |
|
Girls |
2110 |
|
EAR for adults above 18 years: Gender |
Kcal/day |
|
Males |
2550 |
|
Females |
1910 to 1940 |
Full Fat Milk ( ½ cup ) = 76 calories
Fruit Juice (½ cup ) = 60 calories
Yellow Slice-Cheese (one slice) = 45 calories
Halloumi Cheese (80 g) = 253 calories
Pita (Arabic) Bread (1 medium) = 122 calories
Toast Bread (½ - 1 slice) = 20-40 calories
Breakfast cereal (¼ -½ cup) = 40-80 calories
Eggs (½ - 1 egg) = 35-70 calories
Labaneh (1 Tbsp ) = 35 calories
Humus ( 1Tbsp ) = 27 calories
Fruit Jam (1 Tbsp) = 51 calories
Pancakes (1) = 60 calories
Apple (½ small apple) = 40 calories
Banana (½ ) = 50 calories
Cooked White Rice ( ½ cup) = 50 calories
Cooked Pasta (½ cup) = 100 calories
Chicken Nuggets (3 - 6 pieces) = 105-210 calories
Cheese burger (100g) = 313 calories
French Fries (7 - 15 steak fries) = 60 - 120 calories
Vegetables (1 tablespoon per year of age) = 25 calories/tablespoon
Salty Crackers (1 - 2 sheets) = 60-120 calories
Mini cupcake ( 1 ) = 140 calories
Ice-cream (½ cup) = 135 calories
Pizza (with cheese) (½ - 1 slice) = 140-290 calories
Plain Yogurt (¹/3 cup) = 50 calories