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How many carbs should a 10 year old eat a day?

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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In what order does fat leave the body?

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

timesofindia.indiatimes.com - Weight loss: Where do people lose weight first? | The Times of India

Where in the body you will lose weight first depends on your genes. Your focus might be to lose your belly fat first, but this is not in your control. Human is a complicated creature, so it cannot be clearly said where you lose or gain weight. But in most of the cases, the first place you put on the fat is generally the last place it comes off from. If your arms have gained fat recently, then you lose that fat first from there once you start exercising and following a healthy diet. If you have a pear-shaped body frame than you might just get smaller in size, but will retain the same frame of the body. But remember the fat cells do not disappear, if you will increase your calorie intake you will again gain weight. Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

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