Daily energy and nutrient requirements for 11 to 14 year olds:
Energy (EAR)*
|
Protein (RNI)**
|
Calcium (RNI)**
|
Iron (RNI)**
|
Total Fat
|
Sat Fat
|
Salt
| |
Boys
|
2220 calories
|
42.1g
|
1000mg
|
11.3mg
|
86.3g
|
27.1g
|
6g
|
Girls
|
1845 calories
|
41.2g
|
800mg
|
14.8mg
|
71.6g
|
22.6g
|
6g
|
*EAR - Estimated Average Requirement
**RNI - Reference Nutrient Intake
**RNI - Reference Nutrient Intake
Breakfast- Cereal with skimmed milk , egg white & fruit
Mid-morning- fruit
Lunch- Roti, vegetables, dal, rice & salad
Evening Snack- Handful of nuts, Raw vegetables with a low fat dip or any snack that is not fried or sweet. Avoid snacks like french fries, burgers, bhel, samosas etc.
Dinner- Soup, Salad, Chicken or fish roasted/baked/grilled
Mid-morning- fruit
Lunch- Roti, vegetables, dal, rice & salad
Evening Snack- Handful of nuts, Raw vegetables with a low fat dip or any snack that is not fried or sweet. Avoid snacks like french fries, burgers, bhel, samosas etc.
Dinner- Soup, Salad, Chicken or fish roasted/baked/grilled
0 comments
Post a Comment
thanks