Recommended Daily Dietary Allowances for Children

Age group Infants

3 - <6 months 700 6 - <9 months 810 9 - <12 months 950 16 17 18 19 22 25 500-600 7 500-600 7 500-600 7 400-500 7 400-500 7 400-500 7 300 10.0 0.28 300 10.0 0.32 300 10.0 0.38 250 10.0 0.46 250 10.0 0.54 300 10.0 0.62 0.42 0.49 0.57 0.69 0.81 0.93 4.6 5.3 6.3 7.6 8.9 10.2 0.3 0.3 0.3 0.9 0.9 1.5 60 60 60 100 100 100 20 20 20 20 20 20
Energy Protein (kcal) (g) Ca (mg) Vit Vit Thiamin A D (mg) (mcg) (mcg) (mg) Fe Riboflavin (mg) Niacin (mg) Vit Folic Vit B12 Acid C (mcg) (mcg) (mg)

Toddlers
1 - <2 yrs 2 - <3 yrs 3 - <5 yrs 1150 1350 1550

Children Boys
5- 7 yrs 7- 9 yrs 10- 11 yrs 12- 13yrs 14 - 15 yrs 16- 17yrs 1850 2100 2200 2400 2650 2850 1750 1800 1950 2100 2150 2150 30 39 49 61 74 80 30 39 51 63 66 60 400-500 400-500 600-700 600-700 600-700 500-600 400-500 400-500 600-700 600-700 600-700 500-600 7 7 7 12 12 6 7 7 7 18 18 19 300 10.0 0.74 400 2.5 0.84 575 2.5 0.88 725 2.5 0.96 725 2.5 1.06 750 2.5 1.14 300 10.5 0.70 400 2.5 0.72 575 2.5 0.78 725 2.5 0.84 725 2.5 0.86 750 2.5 0.86 1.11 1.26 1.32 1.44 1.59 1.71 1.05 1.08 1.17 1.26 1.29 1.29 12.2 13.9 14.5 15.8 17.5 18.8 11.6 11.9 12.9 13.9 14.2 14.2 1.5 1.5 2.0 2.0 2.0 2.0 1.5 1.5 2.0 2.0 2.0 2.0 100 100 100 200 200 200 100 100 100 200 200 200 20 20 20 30 30 30 20 20 20 30 30 30

Girls
5- 7 yrs 7- 9 yrs 10- 11 yrs 12- 13 yrs 14- 15 yrs 16- 17 yrs

Children's Nutritional Requirements

Nutrient

Function

Food Sources
Vitamin A: cod liver oil, egg yolks, full fat dairy products, herring, mackerel Beta-carotene: dark leafy veggies, asparagus, yellow and dark fruits and veggies, kelp Cod liver oil; egg yolks and butter; salmon, sardines, herring; mushrooms; sunlight Citrus fruits, rosehips, broccoli, cantaloupe, green

Vitamin A Beta-carotene water soluble

Antioxidant; eye and skin health; aids in bone and teeth formation; fights infections; thyroid and cell function

Vitamin D

Improves absorption and utilization of calcium and phosphorus for bone formation Water-soluble antioxidant; boosts immune system;

Vitamin C

help heals wounds, scar tissue, and fractures; strengthens blood vessels, aids in absorption of iron, reduces allergic response;anti-aging and antioxidant effects Primary nutrient for the growth of bones and teeth; proper blood clotting; regulates nerve, muscle, and heart function Needed for 300 body enzymes and for the breakdown of food into energy; assists in heart, nerve and muscle function; key nutrient for bone strength Needed for red blood cell formation; linked with development delays, learning and

peppers, strawberries, green leafy veggies, kiwi fruit, spinach, cabbage

Calcium

Yogurt, cheese, dark leafy greens, fish with bones, tofu, almonds, sesame seeds, chickpeas, broccoli Whole wheat; dark leafy greens; cashews, almonds, pumpkin seeds, bananas and apricots; millet; quinoa; brewer's yeast; avocado; tofu, whole grains, legumes Dried fruits; seaweed; molasses; dark leafy greens; eggs; lean meats; kidney, lima and soy

Magnesium

Iron

behavior problems when deficient Fat-soluble antioxidant; protects cell membranes; helps prevent scarring; anti-clotting agent; anti-aging, heart function and stress reduction Necessary for carbohydrate metabolism; maintains healthy nervous system, stabilizes appetite; stimulates growth and good muscle tone Energy metabolism; aids in formation of antibodies, healthy mucous membranes and skin Necessary for synthesis of reproductive hormones, thyroid hormone, insulin,

beans

Vitamin E

Wheat germ, raw nuts and seeds, cold pressed oils, eggs, broccoli, carrots, dark leafy greens, olive oil, soy beans, avocado, salmon, tuna

Vitamin B1 (thiamin)

Whole grains, oatmeal, legumes, brewer's yeast, meat, fish, poultry, egg yolks, nuts

Vitamin B2 (riboflavin)

Whole grains, egg yolks, legumes, nuts, green leafy veggies, yogurt, fish Lean meat, poultry and fish; wheat germ, figs, dates, avocado, eggs, brewer's yeast,

Vitamin B3 (Niacin amide)

cortisone; nervous system and brain function; for energy metabolism; keeps blood fats in balance; maintains health of skin, tongue and digestive tract Adrenal gland function, conversion of food to energy; makes antibodies; wound healing Production of antibodies and red blood cells; coenzyme for making neurotransmitters in the brain; needed for protein and fat metabolism Antibody formation, red cell production, protects against neural tube defects in pregnancy

rice bran

Vitamin B5 (Pantothenic Acid)

Whole grains, nuts, green vegetables, chicken, egg yolks, legumes, mushrooms, strawberries, oranges Poultry, meat, cantaloupe, cabbage, egg yolk, cold water fish, leeks, kale, whole grains, legumes, green leafy veggies

Vitamin B6 (Pyridoxine Hydrochloride)

Folic Acid

Dark leafy vegetables, apricots, avocado, cantaloupe

Vitamin B12 (Cyanocobalamin)

Energy metabolism; improves concentration; healthy nervous system; promotes growth; needed for red blood cell formation Brain development in children; eye development in children; reduces risk of heartdisease, certain cancers, diabetes, and autoimmune conditions in adults. Improved immunity, cellular repair and cancer protection Zinc for thymus function and joint and tissue support

Liver, beef, pork, fish, shellfish, eggs, milk, cheese and dairy products, red star nutritional yeast

Omega-3 Fatty Acids

Cold water fish, flax

Selenium

Brazil nuts, walnuts, oatmeal, whole grains, broccoli, brown rice Red meat, oysters, nuts, wheat bran and germ, pumpkin seeds, beans, lentils

Zinc