The tripling of childhood obesity rates in the United States from 1980 to 2008 has many parents concerned about what constitutes a healthful diet for their children. Carbohydrates, which include sugars and starches, are an essential component of your child's nutrition, providing the energy required to fuel his growth and metabolism. Carbohydrates are good for kids when eaten in appropriate amounts and derived from healthful foods.
Metabolic Role of Carbohydrates
Similar to how a combustion engine burns gasoline to generate the energy to run your car, carbohydrates fuel the energy-producing powerhouses of your child's tissues and organs. The energy generated from carbohydrates powers your child's physical and mental functions, from playing and learning to bone and muscle growth. Without adequate carbohydrate intake, your child's body must burn proteins and fats as alternative fuel sources. Prolonged carbohydrate deprivation may interfere with your child's normal growth and development.
How Much is Needed?
During the first six months of life, your child requires approximately 60g of carbohydrates daily. From 7 to 12 months, your child's daily carbohydrate needs increase to 95g. Once your child reaches her first birthday and throughout the remainder of childhood, the recommended daily intake of carbohydrates is 130g. Depending on your child's height, weight and level of physical activity, she may require an adjustment in the amount of carbohydrates in her diet. Talk with your child's doctor about her carbohydrate needs if you have questions or concerns.
Choosing Nutritious Carbohydrates
Nutrient-dense foods are those that contain high levels of several essential nutrients. Fruit, whole grains, beans and other starchy vegetables are natural, nutritious sources of carbohydrates. When your child eats the recommended 1 to 2 cups of fruit daily, these foods supply him with needed carbohydrates in addition to vitamins, minerals and dietary fiber. Once your child is eating solid foods, encourage him to eat whole fruit rather than juices to get the full nutritional value and to help him develop good eating habits. Beans, potatoes, corn, peas and sweet potatoes are carbohydrate-rich vegetables, which are healthful options for your child's diet. Whole-grain foods, such as whole-wheat bread, whole-grain pasta, brown rice and whole-grain cereals, are also nutritious sources of carbohydrates, fiber and a variety of vitamins and minerals.
Beware of Empty Carbohydrates
Empty carbohydrate foods are those that contain high levels of sugar but provide few other nutrients. Soft drinks, candy, cookies and other desserts are examples of empty carbohydrate foods that may tempt your child. These foods can sabotage your child's healthful nutrition in several ways. If your child eats too many empty carbohydrate foods, she may not eat adequate amounts of nutrient-dense foods and may develop nutritional deficiencies. Empty carbohydrate foods may also add excess calories to your child's diet, putting her at risk for becoming overweight or obese. Finally, lifelong eating habits develop during childhood. Bad eating habits developed during childhood may follow your child into adulthood, placing her at risk for potentially serious diseases, such as diabetes and heart disease.
References
- Centers for Disease Control and Prevention: Childhood Obesity
- Institute of Medicine of the National Academies, Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals
- Harvard School of Public Health: Carbohydrates
- MyPyramid.gov: How Much Fruit is Needed Daily?
- MedlinePlus: Carbohydrates
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