Young kids need lots of energy and nutrients; AskSam YOUR DIET QUERIES.

many calories does a child of eight need? QHow

AChildren of this age need lots of energy and nutrients because they are still growing. There are estimated average requirements of energy and individual nutrients for children of different ages.

For children aged seven to ten, the estimated average requirement of energy is 1,970 kilocalories (kcal) a day for boys and 1,740 kcal for girls. But remember this is only a guide; many children will need more than these estimates and some will need less, depending on a number of things, including how physically active they are.

But of course it's not just how many calories we get that matters.

It's important for all of us to have a healthy balanced diet.

Try to encourage your child to choose a variety of foods, to help make sure they have all the nutrients they need to grow and be healthy. He or she should eat: * Plenty of fruit and vegetables - aim for at least five portions a day; * Meals based on starchy foods, such as bread, pasta, rice and potatoes (ideally brown, wholemeal or wholegrain varieties); * Moderate amounts of milk and dairy products - choose low-fat options where you can; * Moderate amounts of foods that are good sources of protein, such as meat, fish, eggs, beans and lentils Try to make sure that your child doesn't eat too many sugary or fatty foods, such as sweets, cakes and biscuits. These foods tend to be high in calories, but they contain few nutrients, and they can also reduce your child's appetite for healthier foods.

Sam Montel is the Food Standards * Agency's online nutrition expert and a registered public health nutritionist. She will be answering a different question about healthy eating every week. To find out more about food, visit the Food Standards Agency's website at www.eatwell.gov.uk 5Reasons...

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