Have you ever heard about the micro and macro of a balanced diet? These are the essential building blocks of a nutrient-rich plate. Therefore, understanding macros and micros for children is vital for the growth and development of a kid.
When we talk about food, many questions stick in our minds.
For example, is your food rich in nutrients? Is it nutritious food? Are you getting the recommended amount of nutrients per day? So and so on.
Knowing about the nutrients in detail is essential to understanding the answers to all these questions.
In this article, we discuss them so that the next time you prepare food for your kids, you will have complete knowledge about them.
Contents
What Are Macros and Micros For Children:
Each kid has its own nutritional needs. It depends on the age, growth stage, and activity level, and that’s why it varies from person to person.
Nutrients are the chemicals present in every food and essential for the functionality of our body. They are too small to be seen with the naked eye.
Our bodies themselves cannot synthesize these nutrients. Therefore, they must be supplied by external sources such as food. Furthermore, it also helps a child to protect from various diseases such as type 2 diabetes and childhood obesity in children and adults.
A healthy kid’s diet generally falls into two categories of essential nutrients:
- Macronutrients
- Micronutrients
Mothers are more concerned about their kids’ fitness and balanced diet. Therefore, understanding macros and micros for children is essential for every mom, but most will be confused about them.
Could you make it clear? Keep reading!
Macronutrients:
Our bodies cannot produce plant nutrients independently, so we must consume them in large quantities.
Macronutrients intake plays a significant role in the growth and development of the body; they also support the metabolic system and provide energy.
Macronutrients are responsible for the total calorie intake. These nutrients include
- Carbohydrates
- Protein
- Fats
However, these macronutrients aren’t only needed for adults and equally recommended for infants and toddlers.
So, let’s discuss them one by one.
Carbohydrates
A healthy diet for kids includes 50% to 60% of calories and complex carbohydrates.
Carbohydrates provide glucose to the body, which is converted to energy and supports your children during physical activities. They also spare protein and fats for other uses.
Source of Carbohydrates
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Proteins
A solid source of amino acids and diet should contain 5-30% of total calories. It is an essential macronutrient for kids’ growth and development. Protein also repairs and maintains healthy tissues. It also helps the immune cells to fight against infection and inflammation.
Source of Protein:
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Fats
A vital nutrient during the growing years of kids must include certain types of fats that help in brain development.
Fatty acids also absorb other fat-soluble vitamins. They protect your organs and support cell growth. A balanced diet should contain 30-40% of fats of total calories.
Source of Fats
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Micronutrients For Children:
Micronutrients are needed in minimal amounts, but they are responsible for repairing damaged cells and tissues and preventing infections by fighting disease-causing agents such as bacteria, viruses, and fungi.
However, micronutrient requirements include
Vitamins
- Water soluble Vitamins
- Fat-soluble Vitamins
Minerals
- Macro Minerals
- Trace Minerals
Let’s discuss them one by one
Water-soluble Vitamins
It is essential for normal cell function, optimal health, children’s growth, and development.
Vitamin C and vitamin B families are included in the list. The body does not store these vitamins; the leftover moves through urine.
They help the nervous system, convert food into energy source, and support healthy skin and hair.
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Fat-soluble Vitamins
Vitamins A, D, E, and K are considered fat-soluble vitamins.
The body stores them in fatty tissues, and in the presence of dietary fats, they are easily absorbed.
They help in maintaining a healthy immune system vision and support bone health.
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Macro Minerals
The essential minerals that the body needs are in more significant amounts.
Like sodium, chloride, calcium, phosphorus, and sulfur.
They are necessary for maintaining fluid balance, muscle contraction relaxation, and bone and teeth development.
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Trace Minerals
The body needs trace minerals in small amounts.
These include iron, zinc, selenium, magnesium, copper, fluoride, molybdenum, and chromium.
They help in wound healing, average growth, and sexual maturation.
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FAQs
Why Should We Consider Macros and Micros Nutrients While Preparing Food For Kids?
They both work to make your body perform at its most significant potential. Macronutrients provide energy, while micronutrients regulate your whole body’s functions.
Are Macro and Micronutrients Important?
Our body needs more macronutrients than micronutrients, but it does not mean it needs them less. Both are equally important for proper body function.
Why Understanding About Macronutrient is essential?
Each macronutrient has a significant role in keeping your body working correctly. They help you to maintain your kid’s weight by preventing overeating and reducing cravings.
Ready to Meet Macro and Micronutrient Needs?
A balanced diet containing equal amounts of required macro and micro nutrients is vital for children’s development and growth.
This improves the immune system, bone development, and body health, repairs damaged tissues, and maintains fluid balance. Therefore, more or less intake of these nutrients adversely affects a kid’s health and growth.
So, all you need is to ensure healthy eating habits in your child, including a healthy intake of macro and micro for children, including dairy products and vitamin K.