Children between 6-12 years old are highly active, with increasing nutritional needs as their physical and cognitive development continues.
Caloric and Nutritional Needs
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Calories: Children in this age group typically need between 1,400 to 2,000 calories per day, depending on their age, gender, and activity levels.
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Macronutrients:
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Carbohydrates: Ensure whole grains like brown rice, whole wheat bread, and whole grain pasta for sustained energy.
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Proteins: Provide lean meats, fish, eggs, beans, and dairy for muscle growth and tissue repair.
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Fats: Continue offering healthy fats from nuts, seeds, olive oil, avocados, and fatty fish.
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Key Nutrients
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Iron: Iron-rich foods remain important at this stage to support healthy blood and prevent iron deficiency. Include lean meats, beans, and fortified cereals.
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Calcium: Essential for growing bones and teeth, offer milk, cheese, yogurt, and fortified alternatives.
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Vitamin D: Continue with fortified foods, fatty fish, and sunlight exposure for bone and immune system health.
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Fiber: Ensure adequate fiber from whole grains, fruits, vegetables, and legumes to support digestion and prevent constipation.
Hydration
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Water: Encourage children to drink plenty of water throughout the day. Water is essential for hydration, especially during physical activities or outdoor play.
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Limit Sugary Drinks: Limit the consumption of sugary drinks like sodas, fruit juices, and energy drinks, as these can lead to weight gain and tooth decay.
