Overeating can cause kids to become overweight or obese, which puts them at increased risk of future health problems, including heart disease and type 2 diabetes. Alternately, if kids complement their daily physical activity with a balanced diet, they are more likely to maintain a healthy weight, have higher self-esteem, grow into healthy bodies and have the energy they need to get through the day, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Caloric Needs
Children need different amounts of calories based on age, growth pattern and level of physical activity. Both boys and girls aged 2 to 3 need 1,000 to 1,400 calories per day, but older kids' calorie requirements also differ based on gender, according to the Mayo Clinic. Boys aged 4 to 8 need 1,400 to 2,000 calories, and boys ages 9 to 13 need 1,800 to 2,600 calories. Girls from 4 to 8 need 1,200 to 1,800 daily calories, and girls from 9 to 13 need 1,600 to 2,200 calories per day.
Calorie Breakdown
Children from ages 2 to 3 should eat enough protein to make up 5 to 20 percent of daily calories, enough carbohydrates to account for 45 to 65 percent and enough fat to make up 30 to 40 percent of daily calories, according to the Mayo Clinic. Older children should eat enough protein so that it's 10 to 30 percent of their daily calories, enough carbohydrates to make up 45 to 65 percent of daily calories and enough fat to make up 25 to 35 percent, says the Mayo Clinic.
Important Nutrients
Although fat should take up a significant portion of kids' diets, most of it should come from sources such as seeds and nuts, fish and vegetable oils, which are rich in mono- and polyunsaturated fatty acids, the American Heart Association recommends. Kids also require hearty doses of fiber and calcium to grow into healthy bodies; depending on age and size, they should be getting 19 to 31 g of fiber and 500 to 1,300 mg of calcium per day, according to the Mayo Clinic.
Portions
A way to help kids meet daily nutrition requirements is to: feed them five-a-day of fruits and vegetables; feed them whole-grain foods such as whole-wheat bread; offer them low-fat milk instead of sugary drinks; and feed them mostly lean sources of protein such as poultry, fish, beans and nuts, says the Mayo Clinic. Grain needs range from 3 oz. a day for toddlers to 7 oz. of grains for teens; fruit needs range from 1 to 2 cups per day; vegetable needs range from 1 to 3 cups per day; dairy needs range from 2 to 3 cups; and protein needs range from 2 to 6 oz. per day, according to MyPyramid.gov.
Healthy Tips
Encourage your kids to eat more fruits and vegetables by serving them at each meal and preparing them in advance as ready-to-eat snacks, recommends the Nemours Foundation. Some easy snacks to eat "on the go" are zip-seal bags filled with apple wedges and celery sticks with peanut butter, says the Nemours Foundation. Other healthy snacks to have on hand are whole-grain pretzels, trail mix, reduced-fat yogurt and string cheese.
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