Children aged 3-6 years old continue to increase in weight and height, have high activity levels, and their intelligence also continues to grow. Therefore, the nutritional needs of children during this period for calories and various nutrients are different from those during infancy.
〔1) Calories: The daily requirement per kilogram of body weight is about 378 kilojoules, lower than that of infants (generally ranging from 588 to 6720 kilojoules per kilogram of body weight).
〔2) Protein: The daily protein requirement is 50-55 grams. High-quality proteins (found in animal products and legumes) should account for more than 50% of the total protein intake. Animal products should be appropriately distributed throughout the three meals of the day, as consuming them in large quantities can cause digestive problems.
〔3) Fat: The daily fat requirement is 40-50 grams. Milk, meat, and pork fat mainly contain saturated fatty acids, while fats in plant oils and oil-containing seeds (such as sesame, peanuts, walnuts, and cottonseeds) contain unsaturated fatty acids. It is advisable to consume more plant oils.
〔4) Carbohydrates: The daily requirement is 160-220 grams. Main sources include rice, flour, millet, corn, and fruits.
〔5) Vitamin A: The daily requirement is 1700-2200 international units. It is found in liver, kidney, fish oil, milk, and egg yolks. Carrots, spinach, and red fruits and vegetables also contain beta-carotene, which can be converted to vitamin A in the body.
〔6) Vitamin B1: The daily requirement is 0.8-1.0 milligrams. It is found in cereals, legumes, and peanuts.
〔7) Vitamin B2: The daily requirement is 0.8-1.0 milligrams. It is found in liver, eggs, and dairy products.
〔8) Vitamin C: The daily requirement is 40-45 milligrams. It is found in fresh fruits and vegetables such as oranges, hawthorns, and tomatoes.
〔9) Vitamin D: The daily requirement is 400-1000 international units. Main sources include egg yolks, liver, dairy products, and exposure to sunlight.
〔10) Calcium: Pre-school children have rapid bone development, with permanent teeth erupting at the age of 6 and height increasing. The daily requirement for calcium is 800 milligrams. Children can consume more dairy products and soy products and get adequate sunlight exposure to generate vitamin D, which aids in calcium absorption.
〔11) Iron: The daily requirement for iron intake is 10 milligrams. Animal products such as liver, lean meat, and egg yolks, as well as plant-based foods like cabbage, celery, soybeans, seaweed, and tomatoes, are rich in iron.
〔12) Zinc: The daily requirement is 10 milligrams. Animal products such as fish, eggs, meat, and poultry are rich in zinc and are also well-absorbed.
