Comparing the relative nutritional content of foods
using the Nutrition Facts panel can help parents and children buy
and eat healthier foods. Parents and teens who understand how to
use the Daily Values to fit individual foods into a healthy diet
also gain more control over their nutritional health and body weight.
For example, dietary surveys, as well as CNRC research,
suggest that adolescent girls tend to fall far short of the calcium
and iron recommendations for their age group. This suggests that
teenage girls would be wise to check the foods they eat for these
nutrients. Teens who are trying to watch their weight, on the other
hand, can use the information on calories per servings, serving
size and the grams of fat and sugar to help keep calories in check.
Many of fast-food restaurants also voluntarily provide nutrition
information about the foods they serve upon request.
When inspecting food labels, keep in mind that vitamins A
and C, iron and calcium have clearly defined recommendations for
children. For example, 1- to 3-year-old children need 500 milligrams
of calcium each day, while their 4- to 8-year-old siblings need
800 milligrams a day.
On the other hand, the nutritional
recommendations for saturated fat and total fat are
linked to a child's caloric intake, while calorie recommendations
are based on a child's age, sex, height, weight,
and activity level. To reflect this
variability, the Nutrient Recommendations
by Age in the
table below are given as a range for some nutrients.
Iron, calcium,
vitamin C:
These values reflect the 1999 - 2001
Dietary Reference Intakes (DRIs) from the Institutes
of Medicine
Source:
Dietary
Reference Intakes: Vitamins and
Dietary
Reference Intakes: Elements,
- Institutes of Medicine, 1999- 2002
Protein:
These values reflect the 2002 Dietary Reference
Intakes (DRIs) updates from the Food and Nutrition
Board of the National Academy of Sciences. As a point
of reference, 3 ounces of lean beef, which is a serving
about the size of a deck of cards, provides 30 grams
of protein. A cup of milk contains 8 grams of protein.
| Age |
Recommended Protein Intake
(grams/kg body weight/day) |
| 1 to 3 |
1.1 |
| 4 to 13 |
0.95 |
| 14 to 18 |
0.85 |
| |
|
Source:
Dietary
Reference Intakes: Macronutrients, Institutes
of Medicine, 2002
Vitamin A: Recommendations for vitamin
Aare also often expressed using Retinol Equivalents (RE) or micrograms
(µg) of retinol (the chemical name for vitamin A). The conversion
factors for these different vitamin A measurements are:
3.3 IU = 1 RE =
1 µg
Source:Dietary
Reference Intakes: Vitamins
- Institutes
of Medicine, 1999-
2002
Fiber:
Based on 14 grams/1000 calories
Source:
Dietary
Guidelines for Americans: Carbohydrates
*Sodium:
The higher number in each age category reflects the
Upper Limit (maximum level that is likely to pose no
risk of adverse effect) recommended
by the Institutes of Medicine. The 2005 Dietary Guidelines
recommended Americans consumer less than 2300 mg.
(approximately 1 tsp.) of sodium/day and point out
that Approximately 75 percent is derived from salt
added by manufacturers. The average intake in the
United States is between 4,000 and 5,000 milligrams
of sodium per day.
Source: IOM 2004 Dietary Reference Intakes: Electrolytes
and Water
Also see: 2005 Dietary Guidelines form Americans: Sodium
& Potassium
Fat: Recommendations
fat are linked to caloric intake and recognize the
difference between heart-healthy fats (such as vegetable
oils) and saturated fats, which are linked to heart
disease. As a result, the
recommended total fat intake for children ages 1 -
3 is 30 - 40% of total calories and for children
over the age of 3 and adults, the recommendation is
no more than 25 - 35 percent of total daily calories
from fat. As a result,
the values for fat and total fat in the table are based
on the average caloric intakes of the youngest and
oldest children within each age group.
Source: Dietary
Reference Intakes for Energy, Carbohydrates, Fiber,
Fat, Protein and Amino Acids (Macronutrients), Institutes
of Medicine (2002)
Saturated Fat and Cholesterol: Although
humans have no nutritional need (requirement) for saturated
fats (animal fats), research suggests a strong link
between high intake of saturated and trans fats and
cholesterol and an increased risk of cardiovascular
disease. As a result, the 2005 Dietary Guidelines recommend
that Americans over the age of 2 consume less than
10 percent of their total calories from saturated fat
and less than 300 mg/day of cholesterol and keep trans
fats as low as possible.
See: 2005
Dietary Guidelines form Americans: Fats
***Calories: Source: 2005
Dietary Guidelines form Americans:
Adequate Nutrients Within Calorie Needs
Chart values: The values reflects the needs
of a moderately active (about 1 hr/day) children within
each age range. Inactive children need somewhat
fewer calories, active children will need more calories.
Children who are very active (more than 1 hour
per day on most days) need more calories, while those
who are relatively inactive need less.
To obtain a more
accurate estimate of your child's energy needs based
on his/her age, gender, height, weight, and activity
level, see the CNRC's Kid's
Energy Needs Calculator.
Also See:
2005 Dietary Guidelines for Americans
Food
Label Makes Good Eating Easier
Food
label Education Program for Teens
