Daily energy and nutrient requirements for 11 to 14 year olds:
Energy (EAR)* | Protein (RNI)** | Calcium (RNI)** | Iron (RNI)** | Total Fat | Sat Fat | Salt | |
Boys | 2220 calories | 42.1g | 1000mg | 11.3mg | 86.3g | 27.1g | 6g |
Girls | 1845 calories | 41.2g | 800mg | 14.8mg | 71.6g | 22.6g | 6g |
*EAR - Estimated Average Requirement
**RNI - Reference Nutrient Intake
**RNI - Reference Nutrient Intake
Breakfast- Cereal with skimmed milk , egg white & fruit
Mid-morning- fruit
Lunch- Roti, vegetables, dal, rice & salad
Evening Snack- Handful of nuts, Raw vegetables with a low fat dip or any snack that is not fried or sweet. Avoid snacks like french fries, burgers, bhel, samosas etc.
Dinner- Soup, Salad, Chicken or fish roasted/baked/grilled
Mid-morning- fruit
Lunch- Roti, vegetables, dal, rice & salad
Evening Snack- Handful of nuts, Raw vegetables with a low fat dip or any snack that is not fried or sweet. Avoid snacks like french fries, burgers, bhel, samosas etc.
Dinner- Soup, Salad, Chicken or fish roasted/baked/grilled
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