How many carbs does a kid need a day?

Total Carbohydrate Requirements Beginning at the age of 1 year, and continuing throughout their teens, children need to consume 130 grams of total carbohydrates daily. The majority of their carbs should come from whole grains, fruits, vegetables and beans.

healthyeating.sfgate.com - Carbohydrate Needs in Children - Healthy Eating | SF Gate

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Carbohydrates provide the energy that fuels children's metabolism, supports growth, keeps their brain and nervous system working and maintains overall health. Children don’t have a problem meeting their daily carbohydrate needs, according to the U.S. Department of Agriculture, but they’re not getting nearly enough fiber, while consuming too much added sugar.

Total Carbohydrate Requirements

All three types of carbohydrates -- sugar, starch and fiber -- consist of molecules of sugar, but only the simple sugars and starches are digested and used for energy. Beginning at the age of 1 year, and continuing throughout their teens, children need to consume 130 grams of total carbohydrates daily. The majority of their carbs should come from whole grains, fruits, vegetables and beans. In addition to being sources of carbohydrates, these foods provide the nutrients that support children’s growth and development.

Dietary Fiber

Fiber is included in the daily intake of total carbohydrates, but it also has separate guidelines to ensure children get an adequate amount. From the ages of 1 to 3 years, all children need 19 grams of fiber daily. They should consume 25 grams daily between the ages of 4 to 8 years. At the age of 9, boys need 31 grams of fiber daily, and when they turn 14, their requirement increases to 38 grams. Girls should consume 26 grams of fiber daily from age 9 to 18.

Sugar and Starch

When sugar is added to foods, such as sweets and soda, it supplies calories for energy but has no nutritional value. Added sugar also causes an unhealthy spike in blood sugar that can lead to weight gain and diabetes. When the same sugar comes from whole food, it provides energy together with vitamins, minerals, phytochemicals, starch and fiber. The presence of fiber, especially the soluble type, is vital because it helps limit sugar's impact on blood sugar levels. Starches are healthy complex carbohydrates found in whole grains, vegetables, beans and fruits. They break down more slowly during digestion, so they provide long-term energy and have less impact on blood sugar.

Serving Tips for Healthy Carbs

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What carbohydrates can you give a child with low blood sugar?

If your blood sugar is less than 70 milligrams per deciliter (mg/dl): Eat 15 to 30 grams of carbohydrate (sample foods listed below) ... Fruits 1/2 banana. 1 small apple. 1 small orange. 1/2 cup applesauce. 2 tablespoons of raisins. 15 grapes.

ucsfhealth.org - Treating Low Blood Sugar | Patient Education - UCSF Health

You are at risk of having a low blood sugar reaction if you:

Skip or delay a meal or snack

Take too much insulin or eat too few carbohydrates

Exercise

Drink alcohol, especially without eating carbohydrates

Check your blood sugar if you have any of these symptoms:

Weakness and/or fatigue

Headache

Sweating

Anxiety

Dizziness

Shaking

Increased heartbeat

If your blood sugar is less than 70 milligrams per deciliter (mg/dl):

Eat 15 to 30 grams of carbohydrate (sample foods listed below)

Wait 15 minutes and then recheck your blood sugar

If your blood sugar is still less than 100 mg/dl, take another 15 grams of carbohydrate and retest your blood sugar in another 15 minutes. Repeat if necessary. Important: If you have frequent low blood sugars speak to your doctor. You may need changes in your medication and/or meal plan.

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