Keeping your child fit
28-07-2015
Children are usually blessed with high metabolism, but only if they are eating and exercising right. Many children today follow bad diets and have little time in their schedules for play time, which has caused childhood obesity rates to rise across the developed world. However, even in third world countries, childhood obesity can arise from poor food choices and little exercise.
Ages
2 to 3
Calories
1,000-1,400, depending on growth and activity level
Protein
2-4 ounces
Fruits
1-1.5 cups
Vegetables
1-1.5 cups
Grains
3-5 ounces
Dairy
2-2.5 cups
Ages
4 to 8
Calories
1,200-2,000, depending on growth and activity level
Protein
3-5.5 ounces
Fruits
1-2 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
4 to 8
Calories
1,200-1,800, depending on growth and activity level
Protein
3-5 ounces
Fruits
1-1.5 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
9 to 13
Calories
1,600-2,600, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2-3.5 cups
Grains
5-9 ounces
Dairy
3 cups
Ages
9 to 13
Calories
1,400-2,200, depending on growth and activity level
Protein
4-6 ounces
Fruits
1.5-2 cups
Vegetables
1.5-3 cups
Grains
5-7 ounces
Dairy
2.5-3 cups
Ages
14 to 18
Calories
2,000-3,200, depending on growth and activity level
Protein
5.5-7 ounces
Fruits
2-2.5 cups
Vegetables
2.5-4 cups
Grains
6-10 ounces
Dairy
3 cups
Ages
14 to 18
Calories
1,800-2,400, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2.5-3 cups
Grains
6-8 ounces
Dairy
3 cups