The basic principles of a healthy diet are the same for children as they are for adults, according to the Mayo Clinic website. However, daily requirements aren't the same across the board because size differences and growth factors come into play. Your child's dietary needs will vary from year to year as her body changes.
Calories
Your child's calorie needs will depend on his growth and level of activity. According to the Mayo Clinic, the average 2- to 3-year-old needs 1,000 to 1,400 calories; a smaller or more sedentary child would likely need fewer calories than a larger or more active child. Older children's calorie needs are also dependent on sex. Girls between 4 and 8 should consume 1,200 to 1,800 daily calories and boys in the same range should have 1,400 to 2,000 calories, says the Mayo Clinic. Girls 9 to 13 need 1,600 and 2,200 calories and boys in that range should have 1,800 to 2,600 calories.
Balance
Your child should eat a balance of foods to reach her daily calorie requirement. If your child is 2 to 3 years old, her fat intake should be between 30 and 35 percent of her daily calories; if she is 4 or older, fat should make up 25 to 35 percent, says the American Heart Association. Additionally, most fat should come from monounsaturated and polyunsaturated fats, found in foods such as fish and nuts. Moreover, her protein intake should be 5 to 20 percent of her daily calories if she is 2 to 3 years old and 10 to 30 percent if she's older, and her carbohydrate intake should be 45 to 65 percent of her daily calories whether she's a toddler or teen, says the Mayo Clinic.
Servings
Your child's daily food serving needs will vary based on his age and sex. For example, children should have as few as 3 oz. of grains per day if ages 2 to 3 and up to 6 oz. of grains if a 9- to 13-year-old boy; half or more of those grains should be whole grains, says MyPyramid.gov. Additionally, vegetable needs range from 1 cup to 2 ½ cups, 1 to 1 and ½ cups of fruit, 2 to 3 cups of dairy -- most of which should be low-fat or fat free---and 2 to 5 oz. of protein, found in foods such as beans, eggs, poultry and nuts, according to MyPyramid.gov.
Tips
You control the majority of your child's food choices by controlling what's available at home, says KidsHealth. Aim to serve fruits or vegetables with each meal and make ready-to-eat nutritious snacks such as string cheese and peanut butter with celery, recommends KidsHealth. You can also limit how much fat your child consumes by choosing healthy cooking methods such as roasting and grilling as opposed to frying.
Non-Essentials
Everybody has room in their diet for 100 to 300 "discretionary" calories, or non-essentials such as higher fat foods, sugary drinks and baked treats, according to MyPyramid.gov. Your child's "discretionary" allowance will depend on how active he is; if he's sedentary his limit will be lower. The allowance is also small if you consider how many calories are in "discretionary" choices. The average can of soda equals about 150 calories, according to the Mayo Clinic. Find the "Discretionary Calories Chart" under Resources to assess how many "discretionary" calories your child should have.
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