Calories are consumed through food and expended through physical activity and normal body processes. The number of calories a child needs to be healthy varies depending on the child's age, gender, size, physical activity level and existing medical conditions. A healthy diet that includes a variety of foods can provide all the calories a child needs to grow and develop properly and prevent illnesses and diseases.
Malnutrition
Children who do not get enough calories are at risk for malnutrition. According to Medline Plus, malnutrition can lead to vitamin and mineral deficiencies. Children who are malnourished may have problems growing, cognitive delays, a poor immune system and be overly tired and lack energy.
Calorie Requirements
According to MyPyramid, most children need 1,400-2,000 calories a day depending on their age, gender and size. In general boys need more calories than girls. Older children and children who are extremely active will also have higher calorie requirements. Most children can meet their daily calorie needs by eating 6 oz. of grain, two and half cups of vegetables, one and a half cups of fruit, three cups of dairy and 5 oz. of meat or beans a day.
Dietary Guidelines
Children need to consume enough calories because they are growing at an extremely fast rate. Nutrient-dense foods are the healthiest foods for a child because they have the vitamins and minerals that children need to develop physically and cognitively. According to the American Dietetic Association (ADA) children should fill up on whole grains, fruits, vegetables, low-fat dairy products and lean meats. They are packed with nutrients like fiber, iron, B vitamins, vitamins A, C, E, D and K, protein, calcium, potassium, magnesium, phosphorus and zinc. They also contain antioxidants and phytochemicals that protect the body from harmful substances and prevent diseases like cancer and heart disease.
Children should limit foods like, soda, candy, chips and desserts because they are high in saturated and trans-fats, sodium and added sugar and have little nutritive value. Excessive consumption of unhealthy foods increases the risk of obesity and chronic diseases like diabetes, heart disease and cancer.
Physical Activity
Children need to balance the amount of calories they consume with physical activity to maintain a healthy weight. MyPyramid recommends that children get at least 60 minutes of physical activity a day through a variety of indoor and outdoor activities. According to the ADA, physical activity also improves critical thinking skills, standardized test scores and grade point averages.
Calorie Restriction
Children who are overweight or obese may need to lose weight because obesity has many health risks. Weight loss for adults is often achieved by restricting calories but according to the Nemours Foundation is this not appropriate for children. Children need calories because they are still growing and developing and cutting out foods or drastically reducing calories can actually be detrimental to a child's health.
The Nemours Foundation encourages children who are overweight to improve their health by eating more nutritious foods and increasing their physical activity. One way to improve a child's diet is to limit consumption of processed and fast foods. Physical activity can be increased by limiting the amount of time spent on sedentary activities like watching TV and playing video games.
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