The Renaissance Diet 2.0 by Mike Israetel

Author:Mike Israetel
Language: deu
Format: epub
Publisher: Meyer Meyer Sports
Published: 2020-11-15T00:00:00+00:00

As a child grows, their body weight increases, so their protein needs increase accordingly. Between 0.5 and 1.0 g of protein per pound of bodyweight per day is a healthy range for most children. This recommendation is the same for both males and females. Carbohydrates should contribute to at least half of a child’s daily calories, mostly from whole grains, fruits, fruit juices, and vegetables. Carbs should be eaten with nearly every meal and spread evenly throughout the day. Whole fruit should be chosen more often than fruit juices, but excess fiber can cause gastrointestinal distress more readily in children than adults. For this reason, up to half of a child’s carb intake can come from white breads, pasta, and white rice to allow the consumption of enough carbs without overloading on fiber. Fats are also critical to proper growth and development. Polyunsaturated fats in particular and especially the essential fats are important for brain and nervous system development. It is likely wise to limit saturated fat intakes to 10% or less of total calories while keeping total fats at around one-third of total calories.

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