OBESITY among children is expanding – pardon the pun – and it is one of the most worrying trends pediatricians are trying to reverse through educational programs and campaigns. 

But we really don’t have to go far – at least in our country – to see from where this trend emanates. 

One Mum recently told me proudly that her 10-year-old son always has a good breakfast before he goes to school – Nasi Lemak. “He just loves it. Gets upset if he can’t have it for breakfast.” 

But what if he can’t get Nasi Lemak in the morning? I asked. “Mee Siam is his second favourite,” she replied with a smile. 

Shudder to think what the lad has for lunch and dinner! Little wonder he is probably a cool 15 kg overweight.

Parents are their kids role models – and it is our responsibility to teach our children good nutritional habits.  

Eating Nasi Lemak once and awhile isn’t a problem. But making it your breakfast staple is downright dangerous. Imagine the fat that’s accumulating around the kid’s heart! 

There’s really no excuse for bad nutrition. There’s enough information out there to help you plan a healthy diet for you and your kids. One call to the Health Promotion Board and you’ll find all the information you need. 

Nutrition for children is little different from nutrition for adults. We all need the basic nutrients – carbohydrates, protein, fat, vitamins and minerals. The difference is in the amounts. 

And, of course, children differ from us in that they have periods of rapid growth and development. 

Remember: they generally have fewer nutrient stores from which to draw, which means nutritional intake is essential for healthy growth and development. 

Recently, I came across guidelines for the various age-groups put out by the famous Mayo Clinic and I would like to share it with other H2iKIDZ parents on this forum: 

• Two to Three years 

Boys & Girls 

1. Calories: 1,000 to 1,400. Could be greater depending on  age, growth and activity level.
2. Protein: 5% to 20% of daily calories.
3. Carbohydrates: 45% to 65% of daily calories (at least 130gram s).
4. Total fat: 30% to 40% of daily calories
5. Sodium: 1000mgs a day
6. Fibre: 19grams a day
7. Calcium: 500mgs a day 

• Four to Eight years  

Girls 

1. Calories: 1,200 to 1,800. Could be greater depending on age, growth and activity level.
2. Protein: 10% to 30% of daily calories.
3. Carbohydrates: 45% to 65% of daily calories (at least 130 grams).
4. Total fat: 25% to 35% of daily calories.
5. Sodium: 1,200 mgs a day
6. Fibre: 25 grams a day
7. Calcium: 800 mgs a day 

Boys 

1. Calories: 1,400 to 2,000. Could be greater depending on age, growth and activity level.
2. Protein: 10 to 30% of daily calories.
3. Carbohydrates: 45 to 65% of daily calories (at least 130 grams).
4. Total fat: 25% to 35% of daily calories.
5. Sodium: 1,200 mgs a day
6. Fibre: 25 grams a day
7. Calcium: 800 mgs a day. 

• Nine to 13 years 

Girls 

1. Calories: 1,600 to 2,200. Could be greater depending on age, growth and activity level.
2. Protein: 10 to 30% of daily calories.
3. Carbohydrates: 45% to 65% of daily calories (at least 130 grams).
4. Total fat: 25 to 35% of daily calories.
5. Sodium: 1,500 mgs a day.
6. Fibre: 26 grams a day.
7. Calcium: 1,300 mgs a day. 

Boys 

1. Calories: 1,800 to 2,600. Could be greater depending on age, growth and activity level.
2. Protein: 10% to 30% of daily calories.
3. Carbohydrates: 45% to 65% of daily calories (at least 130 grams).
4. Total fat: 25% to 35% of daily calories.
5. Sodium: 1,500 mgs a day
6. Fibre: 31 grams a day.
7. Calcium: 1,300 mgs a day. 

This is only a guide but I guess it’s a good start for parents to get their kids on the road to good nutrition – and health.