With over one-third of all children in the United States either overweight or obese, its important to make sure you aren't giving your child too much to eat. However, you don't want to give her too little either or she won't get the nutrients she needs to grow and develop properly.
Toddlers between the ages of 1 and 2 need about 45 calories per pound of body weight each day, which usually translates into something in the range of 1,000 to 1,400 calories per day. Since children this age have relatively small stomachs, this should be split between three meals and two or three snacks.
Three-year-old children also need about 45 calories per pound of body weight, which is between 1,000 and 1,400 calories per day. However, 4-year-old children aren't growing quite as quickly, so they only need about 41 calories per pound of body weight, or about 1,200 to 2,000 calories per day. Preschoolers can be quite picky and easily distracted, so it may take longer for them to eat and it may take a bit of coaxing to get them to eat a healthy mix of foods.
School-age children need about 1,600 to 2,500 calories per day. Children between the ages of 5 and 6 need 41 calories per pound of body weight, and those between 7 and 11 need 32 calories per pound. Don't worry too much about your child not eating enough, since children this age usually eat when they are hungry. Serve healthy foods and encourage your child not to eat too many calories if they start to gain extra weight.
The calorie ranges are just general guidelines, since calorie needs vary a lot based on size, activity level and whether or not kids have been sick recently. Calories aren't the only thing you need to be aware of if you want your child to be healthy. You also need to make sure you child is eating a mix of foods from all of the food groups and getting plenty of exercise.
Make sure those calories come from a healthy mix of carbs, protein and fats. Fill up your child's diet with fruits, vegetables, whole grains, leans proteins, legumes, beans and nuts for a balanced mix of nutrients. And limit fast and processed foods — while these foods tend to be very high in calories, they offer little nutritional value for growing children (or their parents!). Writer BioBased in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
When it comes to our children, we want the best—i.e. we want them to have stable relationships and build healthy friendships. We want them to be cared for (mentally, socially, and emotionally), and we want them to be happy. Every parent wants their child to "be well." And a major part of being well is living well. We want to ensure our kids are physically fit. So how to you know if your child is nutritionally cared for? How can you ensure your kid is getting enough to eat? To cut through the confusion, nutrition experts helped compile this guide of just how much food children need at each age, plus tips on how to stay on track. Follow their advice—and your child's weight will be one concern you can cross off your list. Remember that baby of yours who happily ate chicken, squash, and most anything else that landed on their high chair tray? Well, they've likely been replaced by someone who is a lot less agreeable at mealtime. After baby's first year, growth slows down—and so to does their appetite. Infants need to eat about 35 to 50 calories per pound, while toddlers require roughly 35 to 40 calories per pound, according to guidelines from the Institute of Medicine. How do you know if you're hitting that target?
Toddlers should have a maximum of two cups of whole milk a day; switch to water if your child is still thirsty. The American Academy of Pediatrics recommends that low fat or reduced-fat milk not be started before 2 years of age unless suggested by a doctor. Have water or 100 percent juice at snack time. Don't exceed 4 ounces of juice daily. Breakfast
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While you were able to keep tabs on what your toddler ate, kids this age might consume about 40 percent or more of their calories away from you, usually having snacks and lunch at school or on after-school playdates. "Keep snack portions on the small side and boost the amount of food by about one third at the main meals," suggests Sarah Krieger, R.D. Other tips:
Serve meals with 3/4 cup of milk. The AAP recommends fat-free or low-fat milk for kids over age 2. Switch to water if your child is still thirsty. Have water or 100 percent juice at snacktime. Don't exceed 6 ounces of juice daily. Breakfast
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Your child's growth slows down more during this time—kids gain about four to seven pounds each year until puberty—but calorie needs rise because many kids are more active. "Sports and after-school activities like dance and karate are increasingly intense at this age," says Weiss. "So kids end up burning more calories." These pre-tweens often get to make a lot of their own food choices too, from deciding what to have in the cafeteria to how much to eat when at a friend's house. Make sure they fuel up right.
Serve meals with 3/4 cup of 2% milk. Switch to water if your child is still thirsty. Have water or 100 percent juice at snack time. Don't exceed 8 ounces (or 1 cup) of juice daily. Breakfast
Lunch
Dinner
Snacks
Although you shouldn't count your child's calories every day, it's smart to know about how many are needed. Plug your child's weight, height, age, and activity level into the calculator at bcm.edu/cnrc for a precise number.
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