Adults tend to be diligent about watching what they eat and counting calories. You should do the same for your child. It's important to help your children develop their tastes and preferences, but you should also help to ensure they are eating the types and amount of food that is beneficial for health. If you are unsure of how many calories your child needs, organizations like the American Heart Association can help.
Calories for Infants and Toddlers
Although your infant or toddler should not be on a restrictive diet, paying attention to calories at a young age is equally as important. By providing the accurate number of calories at a younger age, you begin a healthy pattern of eating and weight management. The AHA states that 1 year olds can generally eat up to 900 calories per day. Children between the ages of 2 and 3 can eat approximately 1,000 calories each day.
Children Ages 4 to 8
As your child gets older, he becomes more active and therefore requires more calories. Girls, ages 4 to 8, should consume an average of 1,200 calories per day; boys in this age range can consume up to 1,400 calories per day. These recommendations are based on an activity level that is primarily sedentary, which means that the child does not engage in a specific physical activity outside of regular daily activities. If your child is moderately active and plays with friends several times per week or consistently engages in physical education activities, you can increase his caloric consumption by 200 calories. If your child is very active or plays a sport, you can increase his caloric consumption by 200 to 400 calories. Recommendations differ between boys and girls because boys typically have more muscle mass which requires more calories to supply the body with energy.
Children Ages 9 to 13
Adolescents and early teenagers require an increased number of calories. Girls age 9 to 13 should eat an average of 1,600 calories each day. Boys in this age range should eat approximately 1,800 calories. These are basic recommendations based on a sedentary lifestyle; add more calories they have increased activity levels.
Balanced Diet
The U.S. Department of Agriculture defines a balanced diet as one that includes fruits, vegetables, lean proteins, healthy carbohydrates and minimal amounts of fat and sugar. At any age, you and your child should work together to find healthy food that she enjoys. Eating a variety of foods provides your child with a variety of nutrients to support healthy development.
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