كم عدد السعرات الحرارية هل طفل 7 إلى 10 بحاجة إلى?
الأطفال الذين تتراوح أعمارهم بين 7 إلى 10 years old need lots of energy and nutrients because they’re still growing.The amount of energy that food and drink contains is measured in both kilojoules (kJ) and kilocalories (kcal), and is commonly referred to as calories.
A report from 2011 estimated that the average daily energy requirements for children aged 7 إلى 10 years old are:
عمر (سنوات) Boys Girls
7 6,900kJ /1,649kcal 6,400kJ /1,530kcal
8 7,300kJ /1,745kcal 6,800kJ /1,625kcal
9 7,700kJ /1,840kcal 7,200kJ /1,721kcal
10 8,500kJ /2,032kcal 8,100kJ /1,936kcal
But these figures are only a guide. Children may need more or less than these estimates depending on a number of factors, including how physically active they are.
While the amount of energy your child needs is important, they should also eat a healthy, نظام غذائي متوازن.
A healthy, balanced diet for children aged 7 إلى 10 should include:
على الأقل 5 portions of a variety of fruit and vegetables every day
meals based on starchy foods, مثل البطاطا, خبز, pasta and rice (choose wholegrain varieties when possible)
some milk and dairy products (choose low-fat options where you can)
some foods that are good sources of protein, such as meat, سمك, بيض, beans and lentils
Make sure that your child doesn’t eat too many sugary or fatty foods, such as sweets, cakes and biscuits. They also shouldn’t have too many sugary fizzy drinks.
These foods and drinks tend to be high in calories but contain few nutrients.