Babies 0-6 Months:
From birth to 6 months, infants grow rapidly. During this period, breast milk or formula is crucial as it provides all the essential nutrients needed for growth, activity, and metabolic processes. Newborns require about 113 kcal/kg/day, which decreases to around 81-82 kcal/kg/day by the age of 6 months.
Babies and Toddlers 6-23 Months:
As babies grow into toddlers, their nutritional needs increase. While breastfeeding should continue, it is important to introduce complementary foods to support their development. Energy needs range from 80-82 kcal/kg/day. Protein requirements are 1.69 g/kg/day in the first year and decrease to 1.25 g/kg/day in the second year.
Key Points:
Start introducing solid foods around 6 months old.
Increase the variety and frequency of meals gradually.
For 6-8 months: Provide 3-4 meals of solid foods daily.
For 9-11 months: Provide 3-4 meals of solid foods daily.
For 12-24 months: Provide 1-2 meals of solid foods daily, along with snacks.
Children Aged 2-3 Years:
At this age, children are developing motor skills and exploring their environment. They need approximately 80 kcal/kg/day and 1.1 g/kg/day of protein. Total energy needs vary from 1000-1400 kcal/day, depending on age, height, gender, and activity level.
Children Aged 3-10 Years:
Children in this age group grow steadily. On average, they gain 2-2.5 kg in weight and 5-6 cm in height each year. Energy requirements decrease with age:
3 Years: 77 kcal/kg/day
10 Years: 67 kcal/kg/day
Adolescents Aged 10-19 Years:
Adolescence is marked by rapid growth and development, leading to increased nutritional needs. Adolescents typically gain 3-5 kg in weight and 6-7 cm in height annually. Energy requirements are:
Boys: 55-65 kcal/kg/day
Girls: 46-60 kcal/kg/day
Protein: 1.1-1.2 g/kg/day
Adults Aged 19-60 Years:
For adults, energy needs stabilize but decrease with age due to reduced physical activity and metabolic changes. Protein needs remain steady at 1 g/kg/day.
Seniors Aged 60 and Over:
Nutritional needs for seniors vary based on health, fitness levels, and the presence of chronic diseases. As aging is associated with decreased physical activity and changes in metabolism, seniors require careful dietary planning to maintain adequate nutrition and overall health.
General Dietary Recommendations:
Balanced Diet: Ensure a variety of foods from all food groups.
Hydration: Drink plenty of water daily.
Fruits and Vegetables: Eat a wide range of colorful fruits and vegetables for essential vitamins, minerals, and antioxidants.
Whole Grains: Choose whole grains like brown rice, quinoa, and whole wheat bread over refined grains.
Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil.
Protein: Include lean proteins from both plant and animal sources.
Note: Individual nutritional needs can vary based on specific health conditions, lifestyle, and other factors. It is always best to consult with a healthcare provider or registered dietitian for personalized dietary advice.
Start introducing solid foods around 6 months old.
Increase the variety and frequency of meals gradually.
For 6-8 months: Provide 3-4 meals of solid foods daily.
For 9-11 months: Provide 3-4 meals of solid foods daily.
For 12-24 months: Provide 1-2 meals of solid foods daily, along with snacks.
3 Years: 77 kcal/kg/day
10 Years: 67 kcal/kg/day
Boys: 55-65 kcal/kg/day
Girls: 46-60 kcal/kg/day
Protein: 1.1-1.2 g/kg/day