Age range is from 6-12 years of age. Characterized by a more quiet, stable changes compared with the extremes of growth and development seen infancy and adolescence. Weight increases an average of 2 to 3 kg. per year until the child is 9 or 10 yrs.old. Heights increments average 6to 8 cm per year from 2 yrs.of age until pubertal acceleration. IDEAL BODY WEIGHT
BMI (Body Mass Index) - a relationship between weight and height that is associated with body fat and health risk.
- (weight/height squared) x 703.
- BMI result is between 18.5 and 24.9, then it is considered healthy. Otherwise, children who have their BMI result below 18.5 are underweight; while those with a BMI result above 24.9 are overweight.
- if the weight of a child is 10% or more than the ideal weight recommended with reference to the height and body structure, then only he/she is considered as obese. GIRLS HEIGHT WEIGHT YEAR FT-IN CM POUNDS KG 6 3'4 1/2 -3'11 1/2 103.2-120.7 33.4-47.5 15.2-21.6 7 3'6 1/4 -4'1 1/4
1 megajoule (MJ) = 1,000 kilojoules (kJ) 1 kilocalorie (kcal) = 4.18 kilojoules (kJ) 1 foot = 12 inch 1 inch = 10 cm 1 kg = 2.2 lbs
BMR VARIABLES *Height *Age *Weight *Gender
English BMR Formula
Men: BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) - ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Metric BMR Formula
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Women: BMR = 655 + ( 9.6 x weight in kilos) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
HARRIS BENEDICT FORMULA (1918)
Step 1 Determine your height in inches and weight in pounds. These two numbers are a critical part of the BMR formula and their accuracy is important. To determine your height in inches, multiply your height in feet by 12 (there are 12 inches in a foot) and add the remaining inches to that figure. For example, someone who is 5 feet, 2 inches would do the following equation: (5 x 12) + 2 = 62 inches.
Step 2 Utilize a specific calculation for men. Multiply your weight in pounds by 6.23 and then multiply your height in inches by 12.7. Multiply your age in years by 6.8. Now, add 66 plus your factored weight and height together and subtract your factored age. This is your basal metabolic rate.
Step 3 Utilize a specific calculation for women. Multiply your weight in pounds by 4.35 and then multiply your height in inches by 4.7. Multiply your age in years by 4.7. Now, add 655 plus your factored weight and height together and subtract your factored age. This is your basal metabolic rate.
Step 4 To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise): BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
If you are very active (hard exercise/sports 6- 7 days a week): BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
Estimating the Carbohydrates, Proteins and Fat Allowances Calculating the Carbohydrates
Step 1 Check the number of carbohydrate grams in a serving of the food the children want to eat. Food labels, nutrition booklets, low-carbohydrate diet books, books and websites on diabetes diets and diet tracker websites are all sources for carbohydrate information.
Estimating the Carbohydrates, Proteins and Fat Allowances
Step 2 Subtract the number of fiber grams from the carbohydrates to calculate the net carbohydrates. The Atkins' diet identifies net carbohydrates as the carbohydrates that impact blood sugar. Estimating the Carbohydrates, Proteins and Fat Allowances
Step 3 Adjust the carbohydrate count to match the serving size the children actually ate. Estimating the Carbohydrates, Proteins and Fat Allowances
Step 4 Track the net carbohydrates for each meal, snack and beverage for the day and total the net carbohydrates to arrive at the carbohydrate intake for the day.
Estimating the Carbohydrates, Proteins and Fat Allowances
Step 5 Estimate average daily carbohydrate intake by tracking your childrens carbohydrate intake for a week. Add up the total carbohydrates for the seven days. Divide the total by seven. The result is his/her average daily carbohydrate intake. TO CALCULATE THE CHILDS DAILY PROTEIN NEED Estimating the Carbohydrates, Proteins and Fat Allowances
Formula Protein needs (Activity Level) x Body Weight (lbs)= Recommended Daily Protein Needs CALCULATE THE DAILY FAT INTAKE
Step 1 Keep a food journal. Write down what the child consume and his/her serving size at every meal.
Estimating the Carbohydrates, Proteins and Fat Allowances
Estimating the Carbohydrates, Proteins and Fat Allowances
Step 2 Look up the nutritional information for every item in the childs meals. Check for a nutrition label on the child food's packaging, and look for the line item labeled "total fat." Estimating the Carbohydrates, Proteins and Fat Allowances
Step 3 Add the fat grams from all the childs meals together to find out the amount of total fat consumed for the day.
Estimating the Carbohydrates, Proteins and Fat Allowances
Step 4 Multiply the number of fat grams in step 2 by nine (the number of calories in one gram of fat) to figure out the childs total fat calories consumed.
Estimating the Carbohydrates, Proteins and Fat Allowances
Step 5 Add up all the childs meals' calories for total calories consumed for the day. Estimating the Carbohydrates, Proteins and Fat Allowances
Step 6 Divide the childs total number of fat calories in step 5 by his/her total daily calories in step 4 to figure out the daily percentage of calories acquired from fat.
2 Apple Total Carbohydrates= 17 g Dietary Fiber= 3 g
Carbohydrates Total - Dietary Fiber= Net Carbohydrates 17 g 3g= 14 g
3 If less or of the food, subtract the net carbohydrates half of it. The little girl ate only half slice of an apple 14g 7g= 7g If twice or more eaten, add with its own. The little boy ate 2 pieces of apple. 14g + 14g= 28 g 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 14 g 17 g 21 g 18 g 22 g 23 g 26 g 5 Average Day 1 14 g Day 2 17g Day 3 21 g Day 4 18 g Day 5 22 g Day 6 23 g Day 7 26 g 141 g / 7= 20.14 g 7 Activity Level Protein Needs (grams) x Body Weight (lbs) = Recommended Daily Protein Needs Recreational Endurance 0.36 x 49 lbs = 17.62 g 10 Breakfast : 10 g Lunch: 12 g Dinner: 15 g Snack: 8 g 45 g 11 1 gram of protein= 9 calories
45 g x 9 cal= 405 cal 12 13 Breakfast: 500 cal Lunch: 500 cal Dinner: 500 cal Snack: 200 g 1700 g 405 fat cal = 0.24 x 100= 24 % 1700 total cal NUTRIENT REQUIREMENT FOR SCHOOL AGE CHILDREN Age group School children 7-9 yrs.old Males 10-12 yrs.old Females 10-12 yrs.old weight 24 24 32 34 35 35 Energy,kcal needed every day 1740 1600 2090 2140 1910 1920 RDA RENI RDA RNA RDA RENI Energy and nutrient needs of the school-age child Source: Recommended Energy and Nutrient Intakes, FNRI-DOST 7-9 yrs 10-12 yrs Calories 1,600 2,140 Protein (gm) 43 54 Vitamin A (mcg) 400 400 Vitamin C (mg) 35 45 Calcium (mg) 700 1,000 Iron (mg) 11 13 Iodine (mcg) 120 120
A good breakfast Provides about 1/3 of the total energy requirement School-age children 2. A Sample Meal Plan for your School Aged Kids
Here is a sample meal plan to help you plan to meet your childs caloric needs. Breakfast : 460 cals, 10 grams protein, 257 mg calcium, 3 mg iron 197 RE Vitamin A, 13 mg vitamin C 8 oz (240 ml) milk (80-150 cal) cup (120 ml) juice, fruit or vegetable (60,25 cal) 1 slice whole grain bread or roll or 3/4 cup (170 grams) cereal (80 cal)
1 oz (28 grams) meat, poultry or fish OR 1 oz (28 grams) cheese or 1 large egg or 2 tablespoons peanut butter or other nut butter or 4 tablespoons cooked dry beans and peas or 1 oz (28 grams) nuts and/or seeds or 4 oz (113 grams) yogurt (35-145 cal) This will give your child a good start for the day. Theres enough of the right amounts of energy and nutrients to keep him from falling asleep during morning classes. Lunch : 400 cal, 9 grams protein, 267 mg calcium, 3.3 iron, 200 RE Vitamin A, 15 mg vitamin C, not to exceed 30% fat, 10% from fat
8 oz (240 ml) milk (80-150 cal) 1-1/2 oz (43 grams) meat or 1-1/2 oz (43 grams) cheese or 3/4 large egg or 3/8 cup (85 grams) dry beans or peas or 3 tablespoons nut butter or 6 oz or 3/4 cup (170 grams) yogurt or 1/4 oz.(7 grams) nuts (35-145) 3/4 cup (170 grams) veggies, fruits, 2 servings (25cal) 2 serving grains (slice bread, roll, cup (113 grams) rice, 1 small pita bread, muffin) (80 cal) In the meals above, it wont hurt to add a little protein and an extra vegetable.
Dinner and Snacks: make up the rest of the calories. Heres a sample of what you can include in these feedings: 8 oz (240 ml) milk 6 oz (140 grams) protein 2 serving grain with one teaspoon (5 ml) butter cup (113 grams) vegetable one (non-starchy vegetable) cup (113 grams) vegetable two (non-starchy vegetable)
cup (113 grams) vegetable three (non-starchy vegetable) 1 tablespoon salad dressing 3 servings fruit for snacks during the day (1 apple, orange, peach, pear, nectarine, or 10 grapes) 2 oz (57 grams) cheese (can go with snack)
This means your child can eat what youre having for dinner (fish, 2 non-starchy vegetables, rice and butter, spinach salad with a fruit) and save a little protein of the 140 grams protein for bedtime snack, maybe with a small pear. He or she can also have a fruit right after walking in the door from school.
A nutritious snack Boiled banana, cassava, camote, corn, peanuts Fresh fruits in season Sandwiches Add milk, fresh fruit juices Special Baon Day Children will bring and eat their baon instead of buying their food Prepare a nutritious baon Think variety! consider color, balance and moderation THANK YOU!!!