'Energy
Calculator' Could Help Kids Balance Diet, Exercise
Although counting calories is generally not advised or necessary
for healthy children, developing an understanding of energy
needs could help children keep their food choices in perspective
and balanced with physical activity.
"We hope that children and
parents will use the CNRC's Children's
Energy Needs Calculator to
see the impact that physical
activity has on a child's daily
energy needs,"
said CNRC registered dietitian
Joan Carter. Carter, an instructor
with Baylor College of Medicine,
developed the calculator,
which is based on energy recommendations
released by the Institutes of
Medicine in 2002.
For example, an average 53-inch-tall,
63-pound, 9-year-old boy who is a "couch
potato" needs
only about 1500 calories per day. But if he becomes
physically active for an hour a day, his needs jump
by a third -- to about 2000 calories per day.
"And anyone-- including
children -- who consumes 500 calories more
than is burned on a daily basis will gain a pound of
excess body fat in just one week," Carter said. "Like
eating healthy, physical activity has to be a regular
habit."
According to government
data, the number of children who
are overweight or at risk of being overweight has more than
doubled over the past ten years and tripled since 1980. "Unfortunately, getting
into the habit of consuming extra calories is relatively
easy," she said.
For example, a quick lunch consisting
of a 20-ounce soft drink ( 250 calories), super-sized
bag of fries (600 calories) and a bacon cheeseburger
(600 calories) provides nearly 1500 calories. On the
other hand, a regular-sized fast food hamburger (280
calories), a small french fry (210 calories), and 1%
milk (110 calories) has less than half that amount.
"Understanding how the nutrition
information found on Nutrition Facts Labels and available
from fast food restaurants relates to their own energy
needs can help children make healthier food choices," Carter
said.
Carter also believes that understanding
energy needs can help put the recommendations of the
Food
Guide Pyramid into perspective. She points
out that following the guidelines for the lowest
number of servings from the Food Guide Pyramid will
provide about 1600 calories per day; the middle level,
2200 calories; and the highest number of servings,
2800 calories per day.
It's important to keep in mind that although all calorie-containing
foods provide energy, food must also provide children with
a banquet of essential nutrients," she said. "Choosing
a diet based on the Food Guide Pyramid is one of the best
ways for children to get all the nutrients they need to grow
healthy and strong while avoiding excess calories."
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