Posted by Allen White On November - 24 - 2010 0 Comment

Eating food is something that we really love to do because the taste of it and not so much the healthiness of it. A healthy diet is a huge part to living a long successful life. Knowing what you are putting into your body is just as important as what you are putting into your mind. Your mind will take in any kind of information and make you think healthy thoughts, normal thoughts or bad thoughts, the same thing goes with food. The difference with food is it can create problems like obesity, diabetes, heart disease and more.

This article shows the amount of calories and food you should be eating per day so that you don’t over eat and end up gaining too much weight. See, when people eat more calories than they burn off, their bodies store the extra calories as fat. A couple of pounds of extra body fat are not a health risk for most people. But when people keep up a pattern of eating more calories than they burn, more and more fat builds up in their bodies.

Eventually, the body gets to a point where the amount of body fat can have a negative effect on a person’s health. Doctors use the terms “overweight” or “obese” to describe when someone is at greatest risk of developing weight-related health problems. Not only does this affect the body in many ways, it can affect a child mindset just as much.

Follow these charts depending on your age and stick to it. Follow a good diet as a kid will lead to great eating habits as an adult. Remember to make it fun and try different foods along the way. You never know what you might end up liking.

Ages 9 to 13: Girls

  • Calories – 1,600 to 2,200, depending on growth and activity level
  • Protein – 10 to 30% of daily calories (40 to 120 grams for 1,600 daily calories)
  • Carbohydrates – 45 to 65% of daily calories (180 to 260 grams for 1,600 daily calories)
  • Total fat – 25 to 35% of daily calories (44 to 62 grams for 1,600 daily calories)
  • Sodium – 1,500 milligrams a day
  • Fiber – 26 grams a day
  • Calcium – 1,300 milligrams a day

Ages 9 to 13: Boys

  • Calories – 1,800 to 2,600, depending on growth and activity level
  • Protein – 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories)
  • Carbohydrates – 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories)
  • Total fat – 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories)
  • Sodium – 1,500 milligrams a day
  • Fiber – 31 grams a day
  • Calcium – 1,300 milligrams a day

Ages 14 to 18: Girls

  • Calories – 1,800 to 2,400, depending on growth and activity level
  • Protein – 10 to 30% of daily calories (45 to 135 grams for 1,800 daily calories)
  • Carbohydrates – 45 to 65% of daily calories (203 to 293 grams for 1,800 daily calories)
  • Total fat – 25 to 35% of daily calories (50 to 70 grams for 1,800 daily calories)
  • Sodium – 1,500 milligrams a day
  • Fiber – 26 grams a day
  • Calcium – 1,300 milligrams a day

Ages 14 to 18: Boys

  • Calories – 2,200 to 3,200, depending on growth and activity level
  • Protein – 10 to 30% of daily calories (55 to 165 grams for 2,200 daily calories)
  • Carbohydrates – 45 to 65% of daily calories (248 to 358 grams for 2,200 daily calories)
  • Total fat – 25 to 35% of daily calories (61 to 86 grams for 2,200 daily calories)
  • Sodium – 1,500 milligrams a day
  • Fiber – 38 grams a day
  • Calcium – 1,300 milligrams a day

As you’ve probably heard, more people are overweight today than ever before. Experts are calling this an “obesity epidemic.” This health problem affects young people as well as adults — one third of all kids between the ages of 2 and 19 are overweight or obese. So younger people are now developing health problems that used to affect only adults, like high blood pressure, high cholesterol, and type 2 diabetes.

Now the best way to learn how to make this work for you is to read the nutrition labels on the foods you are eating. Ask your mom or dad to show you how many calories are in everything you are eating. Make it fun and make it a math game. If your calorie intake is 2600, add up your protein, carbs and fat. See how close you can get. Soon you will be trying new foods and feeling great. Don’t forget to exercise at least 1 hour a day so you can burn off any extra fat your body has taken in. And always eat fruits at least once a day and veggies with your dinner. Good luck and remember to stick to your goals.

As always, post your comments and please share these articles to your family and friends.

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