MACRONUTRIENTS FOR GROWTHCarbohydrates
CarbohydratesCarbohydrates from the daily diet should provide most of the energy the body needs. The carbohydrates category of nutrients includes:
Fibre is a very important component of the diet. It is available from complex carbohydrates. Whole grains (such as brown rice), oats, barley, whole pulses, legumes, vegetables and fruits with skin are also rich sources of fibre. Fibre helps to:
ProteinProtein helps in the maintenance and growth of tissues. Protein helps to build enzymes, hormones and antibodies. Adequate dietary protein is essential for your child as he is in a rapid growth phase. Refer to the table below for Singapore Recommended Daily Dietary Allowance for protein.
Protein is made up of different amino acids. These amino acids are usually classified as:
The amino acids in legumes can be complemented with protein from a cereal. For example, tofu with rice or noodles, lentils or beans and rice, peanut butter with bread, etc.
FatsFats are the most concentrated source of energy. They also perform other functions, helping in:
Fatty acids are components of fat and are essential for brain growth.
The Table Below Shows Singapore Recommended Daily Dietary Allowances (RDDA) for Energy and Protein.
VitaminsVitamins are important to the various chemical reactions involved in digesting and absorbing (using) the food consumed. Some of the most important vitamins are:
Singapore Recommended Daily Dietary Allowance (RDDA) For Vitamins
MineralsMinerals are elements that come from the earth and cannot be made in the body. Most of the minerals in the diet come from the food that we eat or the water that we drink. Several minerals are needed for various body functions. Some minerals, like calcium, are required in large amounts. Others, such as manganese and selenium, are needed in very small quantities. However, all of them are important and should be included in the diet.
Vitamins and minerals in combinationSome minerals and vitamins work together to support the body's growth. Other vitamins and minerals should be consumed along with different types of nutrients to help the overall growth of the body. Calcium, phosphorus and vitamin D, for example, work together to strengthen bones. Vitamin A requires fat to be absorbed. Vitamin C enhances iron absorbtion. That is why some kinds of foods should be eaten together and also why it is important for a meal to contain items from different food groups.
Singapore Recommended Daily Dietary Allowance (RDDA) For Iron & Calcium