Nutrient availability and use during early childhood are of greater biological importance than at any other time of life. In adults, the supply of nutrients must cover the maintenance needs and physical activity needs. Kids, by comparison, require great additional energy and substrate intakes for body growth. So here are the essential nutritional requirements for adults and children
1) Marked variation occurs in the energy needs of children because of varying development rates and physical activity levels. Recommendations for overall energy needs are focused on how much energy your child uses, plus 3 to 4 per cent to cover the energy required to grow.
2) For children, protein is necessary for development, tissue repair, and the making of essential hormones and enzymes in the body. When there is insufficient energy intake, the intake of proteins must be increased. It is because ingested proteins can be geared into energy metabolism pathways. Foods such as milk and cheese are ideal sources for children of calcium and protein
3) Fats are a concentrated and energy-rich source. In infants, a total fat intake of no more than 30 per cent of calories is recommended. Saturated fat and trans-fat should be limited to less than 10 per cent of calories, and polyunsaturated fats should be limited to less than 10 per cent. The rest of the fat intake will be monounsaturated fats.
4) Regarding young children, carbohydrate requirements are close to those suggested regarding adults (about 55 per cent of overall energy intake).
5) Maintaining adequate hydration is essential to prevent conditions such as dehydration and heat stress. It produces more body heat per kilogram of body weight than adults, it is recommended that active children drink 150 to 200 mL of fluid 45 minutes before exercise, plus an additional 75 to 100 mL every 20 minutes during exercise. Best recommended fluid is water.
You’ll need to take care of your diet as an adult male and female. Adults usually talk about time constraints and it is much more difficult to adopt a strict diet with a sedentary lifestyle. Adults should use salt in moderation because high salt consumption could lead to high blood pressure. An adult female should take a calcium-rich diet as well as iron. Limit the use of saturated fats and trans fats and add more fibrous food in the form of whole grains, vegetables, and fruits. The diet of an adult must contain
- WHOLE GRAIN
- UNSATURATED FATS OVER SATURATED FATS
- LESS THAN 5 GM OF SALT
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