Recommended intake of various nutrients for adolescents
Various nutrients for adolescents
Protein, fat, carbohydrates, minerals, and vitamins are the five essential nutrients for the human body. Nutrients are indispensable. So, is the more supply the better? No, too much or too little supply of nutrients is not good. So, how much should you eat every day? After investigation and research, nutritionists have analyzed various nutrients. Intake amounts are specified (see table below). It can be used as an individual’s target value for daily intake of this nutrient.
Recommended intake of nutrients (daily)
Category
11~13 years old
14~17 years old
Energy
Male
Megajoule
10.04
12.13
Kilocalorie
2400
2900
Female
Megajoule
9.20
10.04
Kcal
2200
2400
Protein (gram)
Male
75
p>85
Female
75
80
Ratio of fat energy to total energy ()
25~30
25~30
Calcium (mg)
1000
1000
Iron (mg)
Male
16
20
Female
18
25
Zinc (mg)
Male
18
19
Female
15
15
Selenium (micrograms)
45
50
Iodine (micrograms)
120
150
Retinol equivalent (micrograms)
Male
700
800
Female
700
700
Vitamin D (micrograms)
5
5
Vitamin b1 (mg)
Male
1.2
1.5
Female
1.2
1.2
Vitamin b2 (mg)
Male
1.2
1.5
Female
1.2
1.2
Niacin (mg)
Male
12
15
Female
12
12
Vitamin c (mg)
90
100
Note: This table is excerpted from the "Reference Intake of Dietary Nutrients for Chinese Residents" compiled by the Chinese Nutrition Society. Published by China Light Industry Press in October 2000. Energy unit The conversion relationship is as follows: 1 kilocalorie (kcal) = 4.184 kilojoules (kj), 1 megajoule (mj) = 1000 kilojoules (kj)
Enter the Balanced Diet Pagoda
The six major nutrients necessary for our body all come from food, and different foods contain different nutrients. In order to allow everyone to choose food appropriately and mix it reasonably to obtain balanced nutrition, our country's nutritionists Various foods are divided into five categories, and a balanced meal pagoda is designed.
The Balanced Diet Pagoda*** is divided into five levels, including the main types of food we should eat every day. The locations and areas of each floor of the pagoda are different, which to a certain extent reflects the status and proportion of various types of food in the diet.
The first layer (bottom layer): cereals. Including rice, noodles and miscellaneous grains. Mainly provides carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and eating a variety of grains is better than eating just one grain on its own. Each person should eat 350~500 grams per day.
Second level: vegetables and fruits. Mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and cannot completely replace each other. You cannot eat only fruits and not vegetables. Generally speaking, vegetables with darker red, green, and yellow colors and dark yellow fruits are rich in nutrients, so you should choose more dark-colored vegetables and fruits. You should eat 400-500 grams of vegetables and 100-200 grams of fruits every day.
The third layer: fish, shrimp, meat, eggs (meat includes livestock meat, poultry meat and offal). Mainly provides high-quality protein, fat, minerals, vitamin A and B vitamins. They differ in nutrient content from each other. You should eat 150~200 grams every day.
Level 4: Milk and legumes. Milk mainly includes fresh milk, milk powder, etc. In addition to being rich in high-quality protein and vitamins, it also has a high calcium content and high utilization rate, making it an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins b1, b2, etc. You should drink 250-500 grams of fresh milk and eat 50-100 grams of beans and soy products every day.
The fifth floor (spire): oils and fats. Including vegetable oils, etc. Mainly provides energy. Vegetable oils also provide vitamin E and essential fatty acids. No more than 25 grams per day.
Attention, young friends:
1. On the food pagoda, you can see the five types of food you need every day. They are not substitutes for each other, and you need each type of food for good health.
2. The nutrients contained in various foods on the same floor of the pagoda are generally similar and should be replaced with each other frequently in the meal to make the meal rich and colorful. And the more varieties you eat, the more comprehensive your nutritional intake will be.
3. In daily life, it is not necessarily necessary to follow every food every day