In the United States, 11 percent of kids 2 to 5 years old are overweight, according to 2005 to 2006 statistics published by the U.S. Centers for Disease Control (CDC). In the 6-to-11 age range, 15 percent of children were overweight. The number climbed even higher for kids 12 and above, with almost 18 percent overweight. Children who are overweight are more likely to suffer from health conditions such as diabetes and asthma, along with psychosocial issues. Beyond childhood overweight and obesity, children with poor eating habits may have mineral or vitamin deficiencies that can impair development.
Determining Needs
While factors like genetics, illnesses and metabolism influence weight, an imbalance between calorie intake and output is more often the culprit. To create a healthy meal plan, determine the amount of required calories. While amounts can vary depending on age, sex and activity level, there are baseline recommendations. The American Heart Association says that the average 1-year-old should consume approximately 900 calories per day. The amount increases to 1,000 calories per day for 2- to 3-year-old children. At age 4, the calorie needs of boys and girls deviate. A 4- to 8-year-old girl requires 1,200 calories per day, while a boy the same age requires 1,400 calories. From 9 to 13, girls need 1,600 calories daily, where boys need 1,800 calories. A typical 14- to 18-year-old girl should consume about 1,800 calories, while a boy requires 2,200. Specific, individual calorie needs can be determined at MyPyramid.com (see Resources).
Food Groups
Many processed foods are high in calories and fat, but low in nutrients. A healthy food plan for a child is firmly grounded in the basic food groups. These include grains, vegetables, fruits, dairy and meats (or other proteins). Examples of grains are bread, oatmeal, popcorn and crackers. Over half of these should be whole grains. Vegetables and fruits are filling, packed with nutrients and low in calories. Avoid the trap of serving the same fruit or vegetable time and again. Serving a variety will help develop an assortment of preferences. Similarly, dairy intake doesn't just mean milk. Mix things up by offering cheese and yogurt as well. In the meat group, strive for lean cuts that are low in fats. Nuts, beans and seeds are also good sources of protein and can replace a meat serving. The number of servings an individual child needs will vary with age, sex and activity level. Detailed recommendations are available at MyPyramid.com (see Resources).
Serving Sizes
Restaurants, commercials, food packages and nutrition professionals each define the concept of a serving differently. When creating a healthy food plan for a child, utilize the recommendations of a nutrition professional. In the brochure "How much are you eating?" the U.S. Department of Agriculture (USDA) highlights this difference by comparing the 2-cup portion of spaghetti a restaurant serves with the traditional 1/2 cup of pasta that constitutes a serving of grain according to the Food Guide Pyramid. When creating a healthy food plan, utilize the weighed and measured serving sizes provided by the USDA (see Resources). Consistent weighing and measuring of food will help create a healthier concept of true serving size.
Putting It Together
Once you determine the caloric and serving needs of the individual child, put the food plan together. Consider the total available servings for the day and then divide them out accordingly. Take into account personal preferences and habits. While three reasonably spaced meals are required, some children prefer an afternoon or bedtime snack. A serving of fruit or grain can be moved from a mealtime and served as a snack instead. Just stay within the allowed number of servings.
Involve Kids
The right food food plan should provide needed nutrition while instilling a healthy perception of food. Involve kids in the process of planning, choosing healthy foods and measuring serving sizes. While an occasional piece of cake or bowl of ice cream is allowed, they should be viewed as special treats and not daily requirements. Help kids look for healthy alternatives to processed snacks, like frozen yogurt instead of ice cream and rice cakes instead of chips. Model label reading and healthy choices. Encourage kids to try the "Blast Off" game at MyPyramid.com to help jump-start ideas about healthy food choices (see Resources).
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