Calories are a unit of measurement that helps to evaluate the amount of energy you can get from eating or drinking specific foods or beverages. Calories --- found in virtually every type of food --- provide energy for your growing child, making them a necessary part of his diet. The danger comes when a child eats too many calories and doesn't burn off the extra energy through physical activity. Knowing how many calories your child needs each day can help you ensure that he gets the right mix of foods and physical activity.
Significance
Since the necessary caloric intakes for children depends upon size, age, metabolism and activity level, there are no "one-size-fits-all" recommendations for the number of calories a child should eat --- but there are some established ranges. The U.S. Department of Health and Human Services suggests that children between 2 and 8 get between 1,000 to 1,400 calories a day. Girls between 9 to 13 need around 1,600 calories and boys of the same age need 1,800. Girls between 14 to 18 should consume around 1,800 a day while boys often need as many as 2,200. Physically active children, including those who participate in sports or dance, often need more calories than their less-active peers.
Considerations
Children usually do not need to worry about their caloric intake since their bodies usually tell them how much they need to eat for optimal health. As long as they listen to their bodies' signals, they will stop eating when they become full. Avoid forcing your child to clean his plate or eat when he is not hungry. This can interfere with his body's ability to regulate itself.
Prevention/Solution
Instead of worrying about your child's daily caloric intake, the American Academy of Pediatrics urges you to follow a basic plan to ensure healthy eating and sound nutrition for your family. The group recommends serving three well-balanced meals --- ones that include foods from every food group --- and two healthy snacks each day. Create your family's meals around whole grains, fruits and vegetables, low-fat dairy products and lean or skinless meats and poultry. Limit your child's consumption of sugary sodas and processed "junk" foods like chips or candy.
Warning
Although adults often count calories to help them lose weight, children usually do not need to do so. The American Academy of Pediatrics cautions against using rigorous calorie-counting and restrictive diets as tools to help children lose weight. The group warns that these types of measures can deprive your child of nutrients vital to her growth. Talk to your doctor about any concerns relating to your child's weight. He can advise you on the appropriateness of a diet and exercise plan and oversee your child's weight loss efforts.
Potential
Even though your child doesn't need to count calories, educating her about healthy eating and the importance of physical activity can help her make healthier choices when she is away from home. Take your child shopping with you for groceries and show her how to read the labels on foods to check the total number of calories, as the fats and sugars found in a food item. The KidsHealth website urges you to ensure your child gets at least one hour of physical activity each day --- riding her bike, playing in the neighborhood or playing sports.
Member Comments