Christine Palumbo

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March 2, 2021

Keeping Up with Children and Their Energy Needs

Man photo created by master1305 – www.freepik.com

Thank you for Rosa Hemming for the following guest post:

When it comes to forming healthy lifestyle habits, a well-balanced diet and a reasonable amount of daily activities are key. Teaching kids to keep their body and mind in good shape is vital, as good practices adopted in childhood pave the way for long, healthy life.

A delicate balance between the amounts of energy consumed and spent during the day isn’t difficult to accomplish, but it takes some research. Even though every child is different and all the instructions are there as a rule of thumb, a lot can be learned from nutrition specialists and dietitians experienced in creating meal plans for all ages.

<a href=”https://www.freepik.com/photos/kids”>Kids photo created by freepik – www.freepik.com</a>

How much energy do children actually have?

Whether your kid is a couch potato or can never seem to sit still, the truth is that they have an enormous energy potential.

A recent study confirmed that the metabolism of prepubescent children is comparable to the one of highly trained athletes, concluding that “the post-exercise recovery kinetics of oxygen uptake and HR were respectively similar and faster in prepubertal children than well-trained adult endurance athletes.” In short, the study has shown that kids inherently have more energy for physical activities and recover from exercise faster than most adults.

Having these conclusions in mind, we would expect to see all of the children running around for hours. Yet, the fact remains that some kids seem to enjoy reading, watching movies, listening to music, or engaging in other activities more than spending time outside. Although it’s important to respect their preferences, encouraging children to spend time outdoors is equally significant for their health.

Creating a balanced, healthy diet for your child

School photo created by freepik – www.freepik.com

A growing child, being mentally and physically active every day, needs a proper amount of calories to stay energetic and healthy. However, it’s often challenging to find the right measure: some children make no fuss about their meals, while others prefer specific foods and tend to eat more of them than they really need to.

The right calorie intake for your child depends on several factors, including their age, gender, and activity levels. The younger and the more sedentary a child is, the fewer calories they need, and vice versa.

What is considered a healthy, balanced daily diet for children should include portions of various fruits and vegetables, milk and other dairy products, foods that are great sources of protein and healthy fats, as well as some meals based on starchy foods. Sugar intake is something to keep an eye on since children don’t benefit from significant amounts of sweets, cookies, biscuits, and sugary fizzy drinks.

Since most children spend time at home nowadays, attending online classes and missing out on sports and other group activities, minding your kid’s meals becomes even more important. As children don’t tire out as much as they did before, they’ll need meals with fewer calories for the time being.

The right amount of sleep for a prepubescent child

Getting the rest we need at night can make it or break it for adults, and children are no different in this regard. Although many parents frown upon seeing their children sleep for long, studies have linked shorter sleep with higher weight in children, showing that if a child doesn’t rest properly during the night, they’re likely to compensate for this lack of rest with higher calorie intake the next day.

The right amount of sleep depends on a child’s age and activity levels, but some approximate recommendations state that toddlers (1 to 2-year-olds) need about 11 to 14 hours of sleep a day, children of age 3 to 5 should get 11 to 13 hours of rest at night, while kids of age 6 to 13 need 9 to 11 hours of shuteye.

Keeping track of your child’s energy levels

A healthy child is eating, sleeping, and exercising enough, but defining the proper amounts of calories, rest, and outdoor time can be a tricky task. Observe your kids and talk to them about their needs, while also consulting recommendations issued by health specialists, and you’re sure to be on the right track.

Habits formed in childhood can last a lifetime, so be attentive when it comes to legacies you leave for your children.

Author Bio: Rosa Hemming is a blogger and essay writing service professional from the United States, passionate about movies and serials. Rosa is one of the best professional essay writers online who’s also managing her own blog, consisting of lists of the best films divided by genre and for different moods. To learn more about Rosa, find her on Twitter.

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  1. Rebecca says

    May 28, 2021 at 11:52 am

    Very helpful and informative article. If you do not mind then I will share it.
    Thank you !

    Reply
    • Christine Palumbo says

      May 28, 2021 at 1:01 pm

      Yes, thanks.

      Reply

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Speaking Client List

Over 400 presentations, including several keynotes (partial list):

Corporate:

  • AAR Corporation
  • Abrasive Technologies
  • Ace Hardware Corporate Headquarters
  • Acres Enterprises
  • Advanced Urology Associates
  • Ambrosi Corp.
  • American Association of Endodontists
  • American Association of Nurse Anesthetists
  • American Board of Pediatric Dentists
  • American Hotel Register
  • American Service Insurance
  • Arlington Automotive Services
  • Aquion
  • Associated Agencies
  • Associated Integrated Supply Chain Solutions
  • Baker Tilly Virchow Krause
  • Barilla USA
  • Benet Academy
  • Berry Health Benefits Symposium
  • Blue Plate Catering
  • BP/ Amoco
  • Canopy Realtors
  • Carol Stream Fire Department
  • CBS Radio’s Spring into Shape Expo
  • Chapman and Cutler LLP
  • Chicago Dental Society
  • Chicago Dental Society-West Suburban Region
  • Chicago Heart Association
  • Club of Indian Women
  • Countryside Associates
  • Crown Media/Hallmark Channel
  • Discover Card Services
  • Dominick’s Finer Foods
  • DuPage County Police Chiefs’ Secretaries Association
  • Entertainment Cruises
  • EPKO
  • Family Festival of Surprises
  • Farm Foundation
  • Farmers Insurance Exchanges
  • Feeding America
  • Food Executive Women
  • Fox River Foods
  • Freedman Andelmo Lindberg
  • Girl Scouts of Fox Valley Council
  • Harbortown
  • Healthy Living Summit
  • Heartland Spa
  • Home Run Inn Pizza Corporate Headquarters
  • Horizon Publishing
  • HSBC Finance Corporation
  • Illinois Alliance for the Aging
  • Illinois Probation and Court Services Association
  • Ingredion
  • International Truck and Engine Corp.
  • INX International Ink
  • JPMC
  • Kellogg’s Marketing and Innovations Group
  • Lanco International
  • Land of Lincoln Soybean Association
  • Lawson Products
  • Lucent Technologies
  • Meeker-Magner Company
  • Mobil Oil
  • Moneris Solutions
  • Museum of Science & Industry
  • MultiPlan, Inc.
  • Naperville School District #203
  • Naperville Women’s Forum
  • National Association of REALTORS
  • National Lead Information Center
  • Navistar
  • NBC5 Health & Fitness Expo
  • NB Coatings
  • Near North Health Service Corporation
  • Nestle
  • Network Services Inc.
  • Norkol Converting
  • Northern Illinois University Graduate Colloquium
  • Northwestern University
  • Odontographic Society of Chicago
  • OptumHealth Care Solutions
  • OSG Tap & Die
  • Palos Community Hospital 30th Anniversary Keynote
  • Pangere Corporation
  • Parksite Inc.
  • Pekin Insurance
  • Perkins + Will
  • Radiological Society of North America
  • Rail Europe
  • Realtick
  • River Glen Church
  • Rippinger Financial Group
  • Rush-Copley Medical Center
  • Saint Catherine University Alumnae Association
  • School District U-46
  • SEKO
  • Sidley Brown Austin & Wood Law
  • Sigma Foods
  • Smithfield Foods
  • Southlake Auto Mall
  • Spartan Stores
  • Sunset Foods
  • Sysco/Continental-Keil Food Show
  • Taste of Colorado
  • TD Bank
  • The Nova Network
  • The Wooden Door Spa
  • Tishman Speyer
  • True Value Company
  • Ukrops Pharmacy Managers
  • Unilever Food Solutions
  • United Healthcare
  • USDA – FSIS
  • Us TOO International Prostate Cancer Education & Support Network
  • U.S. Bank
  • U.S. Soy Symposium
  • Vitas Healthcare Corporation
  • WellCare
  • West Suburban Dental Hygienists Society
  • Wheaton College
  • YMCA of the USA
  • Zurich North America

Academy of Nutrition and Dietetics and its affiliates:

  • Academy of Nutrition and Dietetics
  • Arkansas Dietetic Association
  • Dietitians in Business and Communications
  • California Dietetic Association
  • Central Illinois Dietetic Association
  • Dietitians of West Michigan
  • Florida Academy of Nutrition and Dietetics
  • Hines VA Dietetic Internship
  • Illinois Academy of Nutrition and Dietetics
  • Indiana Academy of Nutrition and Dietetics
  • Ingalls Hospital Dietetic Internship
  • Maryland Academy of Nutrition and Dietetics
  • Massachusetts Academy of Nutrition and Dietetics
  • Michigan Academy of Nutrition and Dietetics
  • New Mexico Academy of Nutrition and Dietetics
  • New York Academy of Nutrition and Dietetics
  • Chicago Academy of Nutrition and Dietetics
  • North Suburban Academy of Nutrition and Dietetics
  • Oklahoma Academy of Nutrition and Dietetics
  • South Suburban Academy of Nutrition and Dietetics
  • Tennessee Academy of Nutrition and Dietetics
  • West Suburban Academy of Nutrition and Dietetics

Corporate Consulting List

  • A Fresh Look
  • AHA Marketing
  • Bimbo Bakeries USA
  • California Raisin Marketing Board
  • California Walnut Commission
  • Cargill
  • Cyberdiet.com
  • Dairy Management Inc.
  • Eastside Cafe Pizza Manufacturers
  • Edelman
  • Educational Foundation of the National Restaurant Association
  • Food Marketing Support Services
  • Fox Metro Water Reclamation District
  • Fran’s Healthy Helpings
  • Golin Harris
  • Integer Group
  • Jokari Healthy Steps
  • Market Day
  • Marina Maher Communications
  • McDonald’s
  • Mongolian Barbecue Restaurant
  • Naperville YMCA
  • National Cattlemen’s Beef Association
  • National Cheese Institute
  • Northwestern Hospital
  • Old London Melba Toast
  • Popchips
  • Popcorn Institute
  • Publicis Dialogue
  • Quaker Oats Health Institute Speakers Network
  • Red Robin Restaurants
  • Sara Lee
  • Smithfield Foods, Inc.
  • Smuckers
  • Suntory Water Group/Hinckley Springs
  • SuperTarget
  • Tishman-Speyer
  • United Healthcare
  • United States Potato Board
  • Vegetarian Times magazine
  • Weber Shandwick
  • Weight Watchers
  • Welch’s

Spokesperson Client List

  • American Egg Board
  • American Plastics Council (Food Safety)
  • Bimbo Bakeries (Arnold/Oroweat/Brownberry)
  • Boca Foods
  • California Raisin Marketing Board
  • Campbell’s Select Harvest Soups
  • Dean Foods
  • Dominick’s (Safeway)
  • Driscoll’s
  • Florida Department of Citrus
  • Giovanni Rana
  • Kellogg’s
  • Kraft Cheese
  • Lifeway Foods
  • Louis Rich Fat Free Turkey
  • McCain Foods
  • Mead Johnson
  • Michigan Cherries
  • Milk Processor Education Program
  • National Turkey Federation
  • Nature Well natural beef
  • Popchips
  • Quaker Oats
  • Sargento Foods
  • SuperTarget
  • United States Soybean Board
  • Welch’s
  • Wrigley Healthcare
  • ZESPRI Kiwifruit
Speaking

Cutting-edge nutrition that’s easy to understand

Topics for Groups

•  Making Positive Changes That Stick: Five Steps to Moving Out of That Cycle You’re Stuck In
• Supermarket Smarts: Avoid Food Marketers’ Tricks and Traps
• Anti-Stress Eating
• Cut the Fad Out of Diets: Select the Best Plan for You
• Defensive Dining: How to Eat Out & Keep Your Waistline
• Foods You Think Are Healthy….That Really Aren’t
• Forever Young: What You Can (& Can’t) Do To Slow the Aging Process
• How to Energize Your Life
• Is Your Job Making You Fat/Diet Wreckers in Your Desk
• Meal Solutions for Busy People
• Power Foods for Heart Health
• The Healthy Refrigerator: Stock Yours to Guarantee Nutritious Eating
• Top Five Nutrition Myths for Kids
• Top Ten Nutrition Strategies for Better Health

Specifically for Health Professionals
• Becoming an Expert Communicator: Making Communications Concise, Clear and Compelling
• Image 2020: What You Need for Professional Success
• Making Connections: Relationship Building for Career Success
• Engaging Readers: Nutrition Writing that Shines
• Keeping Current: Make Today’s Nutrition and Food Trends Work for You
• If the Media Calls: Are You Ready?

Corporate Consuling
Christine consults with public relations firms, food companies, restaurants, and not-for-profits.

She is available for:
• Developing nutrition education materials
• Spokesperson
• Exhibiting at professional meetings
• Writing/Marketing/PR
• Partnering with you on special projects
• Ideation sessions

Past clients
Over 500 presentations including Academy of Nutrition and Dietetics and many of its affiliates, AAR Corporation,  Ace Hardware Corporate Headquarters, American Association of Endodontists, American Association of Nurse Anesthetists, American Board of Pediatric Dentists, Baker Tilly Virchow Krause, Barilla USA, Berry Health Benefits Symposium, BP/ Amoco, Chicago Dental Society, Crown Media/Hallmark Channel, Discover Card Services, Entertainment Cruises, Feeding America, International Truck and Engine Corp., Kellogg’s Marketing and Innovations Group, Lucent Technologies, Mobil Oil, National Association of REALTORS, Navistar, Radiological Society of North America, Unilever Food Solutions, United Healthcare, U.S. Bank, Women’s Athletic Club of Chicago, YMCA of the USA, Zurich North America.
Full list available upon request.

Nutrient Analysis
Analyze recipes for nutrient values:
• Accurate
• Quick turnaround

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