The macronutrients in child food - nutrition children

In the previous presentation we saw that nutrition, although it varies due to multiple factors, must establish certain quantitative and qualitative aspects of nutrients to guarantee the correct functioning and development of the organism.

In this lesson, we will focus on macronutrients, which the body requires in large quantities. There are three main types of macronutrients: carbohydrates, proteins and lipids or fats.

Relationship between energy needs and macronutrients

The body needs constant energy for vital functions such as breathing, growth, tissue repair and temperature maintenance. This energy comes from the macronutrients present in food. For example, 1 gram of fat provides twice as much energy as 1 gram of protein or carbohydrate.

Approximate values of energy provided by foods according to their composition:

• 1 g of fat contributes 9 kilocalories.

• 1 g of protein provides 4 kilocalories.

• 1 g of carbohydrates contributes 4 kilocalories.

Example:

• 1 tablespoon of olive oil [~10 g] contributes approximately 100 kilocalories.

Alcohol also contributes to energy, providing 7 kilocalories per gram if consumed moderately.

Children's energy needs vary with age and activity level. Both energy deficits and excess energy can affect children's health, impacting their future development.

Example of energy requirements:

• Children aged 2-3 years need between 1300 and 1500 kilocalories per day, depending on their activity level.

Energy and nutrient needs will be specified later in this course.

Carbohydrates or carbohydrates

Carbohydrates are molecules composed of carbon, hydrogen and oxygen that store energy. They should provide 55-60% of total daily energy, with fats and proteins filling in the rest.

Functions of carbohydrates

• They provide quick energy for the body's cells, especially the brain, which is almost completely dependent on glucose.

• They are essential for the metabolism of nerve centers and serve structural functions in molecules such as DNA and RNA.

• The dietary fiber in some carbohydrates improves digestion, helping to avoid problems such as constipation.

Types of carbohydrates

They are classified into simple and complex, according to their structure and their effects on the body.

Simple carbohydrates

Less healthy because:

• Being rapidly absorbed, which causes rapid increases in blood sugar, overloading the pancreas.

• They do not provide lasting satiety sensation, increasing the risk of overweight.

Examples: Table sugar, honey, soft drinks, juices with added sugars, candy, ice cream.

Complex carbohydrates

Healthier because:

• They convert to glucose slowly, avoiding blood sugar spikes.

• They provide a longer lasting feeling of satiety.

• They improve intestinal health.

Classification:

• Starches: Present in foods such as bread, pasta, potatoes, corn, and peas.

• Dietary fiber: Present in whole-grain flours, spinach, artichokes, apples and carrots.

Proteins

Proteins are large molecules formed by chains of amino acids and have various functions in the body, such as forming tissues, facilitating the transport of substances, and defending the organism.

Types of proteins

• Proteins of high biological value: They contain all the necessary amino acids in the correct proportions. They are found in foods such as eggs, milk and meats.

• Proteins of lower biological value: They lack some amino acids. They are found in foods such as soy, corn and brown rice.

Fats or lipids

Lipids are a group of molecules that include triglycerides, phospholipids and sterols. They are essential for storing energy, forming cell membranes and absorbing fat-soluble vitamins.

Types of fatty acids

• Saturated: Present in lard, butter and animal products.

• Monounsaturated: Present in olive oil and nuts.

• Polyunsaturated: Include omega-3 and omega-6, present in fatty fish, nuts and vegetable oils.

Harmful fats

Trans fats: Artificially produced, they increase the risk of heart disease. They are found in margarines and industrial baked goods.

It is recommended to avoid the consumption of trans fats and maintain a balance in the consumption of monounsaturated and polyunsaturated fats to protect cardiovascular health.