Energy and nutrient needs

Energy

During the first year of life and adolescence there is a period of rapid growth. From the first year on, it stabilizes, so energy consumption is lower. The child who performs more physical activity can eat more food, thus increasing the intake of vitamins and minerals. The physical activity at this age is essential to prevent childhood overweight or obesity.

From birth to 10 years, no differences are established between the sexes, but from this age the recommended intakes vary between boys and girls due to the differences associated with puberty, changes in body composition and physical activity.

Instead, in the adolescence increase energy needs due to rapid growth and, if they are not covered, delays in growth (height less than that established genetically) and in maturation may appear. This stage coincides with sexual maturation where there is an increase in height and weight, as well as changes in the percentage of body fat and distribution.

Therefore, in adolescents energy needs are calculated individually depending on age, sex and physical activity.

Protein

Recommended protein intakes are based on health maintenance needs plus an additional amount to allow for growth. During the first year, due to rapid growth, it is recommended 2gr (protein) / Kg (weight). From the first year on, the necessary amount is reduced as the growth is more stable to 1 gr (protein) / Kg (weight). With an adequate energy intake, these protein requirements are covered.

During adolescence, protein requirements increase to ensure adequate growth and muscle development. It is recommended that 12-15% of the daily energy come from proteins, at least 12% to cover the requirements but without exceeding 15%, since it can have health consequences. From youth the protein requirement is around 10-15%.

Fats

In both childhood and adolescence, it is recommended that 30% of daily energy come from fat. Still, Saturated fats (whole dairy, fatty meats, pastries, precooked dishes,) should not exceed 10% of the total energy. Nor should it exceed 300mg of cholesterol per day as a prevention of possible pathologies in adulthood.

Carbohydrates

Carbohydrates should represent the 55-60% of total daily calories. They are the energy contribution that is needed in greater quantity to maintain a balanced diet. It is recommended to increase the consumption of complex carbohydrates (cereals, bread, rice, pasta, potatoes, legumes) and not exceed 10% in simple sugars (sugar, packaged fruit juice, pastries, chocolate,).

Vitamins

In childhood, with a varied and balanced diet, the vitamin requirements are covered. The vitamin D demands are increased due to growth. This vitamin helps the fixation of calcium in the bones. It is found in the fat of certain foods (blue fish, eggs, cheese, milk, ...) Its deficiency is scarce, since our skin manufactures it through the sun's rays, but in places without sun exposure it can occur.

In adolescents, the vitamin A needs (essential to promote growth), vitamin D (favors the fixation of calcium to achieve adequate bone mass), folates and vitamin B12. Folate deficiency can occur in adolescents who do not consume green leafy vegetables (spinach, chard, endive, lettuce, ...) in their usual diet and lack of vitamin B12 (meat, egg, dairy, liver, blue fish, ...) if restrictive vegetarian diets are followed.

Minerals

An adequate intake of calcium is essential to achieve a optimal bone mineralization. During periods of rapid growth, 2 to 4 times more calcium is needed than adults. Also, getting enough calcium helps prevent tooth decay.

The child is at increased risk of iron deficiency due to rapid growth. Therefore, their needs increase and, if they are not met, iron deficiency affects attention and intellectual abilities. If the introduction of red meat and blue fish in the child's diet is delayed, I could develop deficiencies in this mineral.

In adolescents, calcium, iron and zinc receive special attention since they are essential for adequate growth and their needs are increased. Calcium is needed in greater amounts to obtain a correct peak of bone mass, since 99% of calcium is found in the bone. At this stage, to achieve a correct intake it is recommended to consume 3-4 servings of dairy products a day.

Iron demands also increase because it coincides with sexual maturation and in the case of girls there are greater losses due to menstruation.

Zinc is related to protein synthesis and in this stage there is more tissue formation due to the growth peak.

To achieve a correct intake of zinc and iron, it is recommended to consume 2 servings of meat, fish or eggs daily.