Dietary Reference Intakes

The various nutrition and energy requirements can be hard to remember. However, many people like to get a better feel for what their child should be consuming by becoming familiar with the dietary reference intakes. Since the levels vary at different points throughout a child's life. The Dietary Reference Intakes (DRIs) has established various age group classifications. Below are the classifications for children in the DRIs.

• 1 – 3 yo
• 4 - 8 yo
  
• 9 – 13 yo (for both girls and boys)

Fat
For ages 2 and up 20 - 35% of total daily calories from fat. Aim for unsaturated fats while limiting saturated and trans fat.

Sources: Olive, sunflower, safflower, canola and peanut oil, avocados, nuts, peanut butter, flaxseed, salmon, tuna and soymilk

Cholesterol
After 2 yo less than 300 mg.

Carbohydrates
All groups described above should consume 130 g/day. Carbohydrates are made of sugars and provide glucose, which in turn supplies energy. There are two types of carbs: simple carbohydrates, which are more easily broken down, and complex carbohydrates, "that take longer to absorb and digest" (Crawford, Nicaela. “The Six Major Kinds of Nutrients.” Livestrong. 1 August, 2011. Web 9 March 2012).

Sources: Brown rice, whole wheat and pasta, beans, fruits and vegetables

Fiber
Indigestible carbohydrates and ligins is known as fiber. There are two categorizes of fiber: insoluble, aids in elimination of bulk waste. Therefore, preventing constipation and reducing colon cancer. Soluble fiber helps lower blood cholesterol and blood sugar levels. While fiber is an important part of a healthy diet providing too much or a high-fiber diet to your child can impact mineral bioavailability, limiting the amounts of some nutrients like iron and calcium, and growth. It can also cause dehydration and gas. Therefore, it is important to follow the recommendations listed below to ensure proper amounts are achieved.

• 1-3 yo: 19 g
• 4-8 yo: 25 g
• 9-13 yo (girls): 26 g
• 9-13 yo (boys): 31 g

Sources: whole wheat and grain, rice bran, oats, nuts, soy, fruit and vegetable skins

Protein
Protein provide building blocks for the body. Recommendations include:

• 1-3 yo: 13 g
• 4-8 yo: 19 g
• 9-13 yo (boys and girls): 34 g

Sources: eggs, soy, beef, fish and beans

Vitamin A
Helps with vision, bone growth, reproduction, cell division and differentiation. However, too much vitamin A can result in liver abnormalities and reduced bone mineral density. There are a few forms of Vitamin A. The safest form that can be consumed is beta carotene. No toxicities are associated with beta carotene. Good sources of beta carotene includes: carrots, pumpkin, sweet potatoes, spinach, kale, winter squash and cabbage. Below are the requirements for vitamin A.

• 1-3 yo: 300 μg
• 4-8 yo: 400 μg
• 9-13 yo (boys and girls): 600 μg
  

Calcium
It important for developing strong bones.

• 1-3 yo: 500 mg
• 4-8 yo: 800 mg
• 9-13 yo (boys and girls): 1300 mg

Sources: milk, yogurt and cottage cheese

Vitamin C
Helps the immune system to prevent colds.

• 1-3 yo: 15 mg
• 4-8 yo: 25 mg
• 9-13 yo (boys and girls): 45 mg

Sources: oranges, kiwi, guava, red and green sweet peppers

Iron
Iron aids in the building of muscles and production of blood.

• 1-3 yo: 7 mg
• 4-8 yo: 10 mg
• 9-13 yo (boys and girls): 8 mg

I've listed the nutrients commonly found on nutrition fact labels. For additional nutrient intake requirements refer to the dietary reference intake table. If these values are confusing and hard to remember it may be easier to follow the basic guidelines found in an earlier post to help fulfill your child's requirements.

References:

(Crawford, Nicaela. “The Six Major Kinds of Nutrients.” Livestrong. 1 August, 2011. Web 9 March 2012) <http://www.livestrong.com/article/507441-the-six-major-kinds-of-nutrients/>