Giving your child the proper nutrition will optimize her development and help keep her at a healthy weight. Dietary guidelines for kids vary depending on age, gender and activity level. Finding healthy food choices your kids will actually eat can be difficult, especially for the picky eaters. Following a basic meal plan will help your child obtain essential nutrition requirements.
Calorie Needs
Calorie needs vary, depending on the child's age and activity levels. Children ages 2 to 3 require between 1,000 and 1,400 calories per day; girls ages 4 to 8 require 1,200 to 1,800 calories; girls ages 14 to 18 require 1,800 to 2,400 calories; boys ages 4 to 8 require 1,400 to 2,000 calories; boys ages 9 to 13 require 1,800 to 2,600 calories; and boys ages 14 to 18 require between 2,200 and 3,200 calories per day on average. Active children require more calories per day than sedentary kids.
DRIs
Dietary reference intakes, established for children and adults, are set to help meet the nutrient needs for most people in each age and gender group. DRIs exist for calories, vitamins, minerals, water, fiber, carbohydrates, protein and fat, and are found on the USDA website.
Preschool Meal Plans
The USDA's MyPyramid for Preschoolers is a tool that helps parents create healthy meal plans for their preschool children ages 2 through 5. Using this reference, a meal plan for a 3-year-old boy who is physically active 30 to 60 minutes most days includes 1,400 total calories, 5 oz. grains, 4 oz. meat, beans, eggs, tofu, nuts or seeds, 2 cups milk or milk products, 1.5 cups vegetables, 1.5 cups fruit, 4 tsp. oils and 170 extra calories per day.
Kids' Meal Plans
The USDA also provides a meal planning resource for kids and adults ages 6 years old and up, called MyPyramid Plan. Using this tool, a meal plan for an 8-year-old girl of average height and weight who is physically active 30 to 60 minutes per day, consists of 1,600 total calories, 5 oz. grains, 5 oz. meat, beans, eggs, tofu, nuts or seeds, 2 cups milk or milk products, 2 cups vegetables, 1.5 cups of fruit, 5 tsp. oils and 130 extra calories per day.
Adolescents' Meal Plans
MyPyramid Plan is also used to help plan meals for older children, adolescents and adults. A sample meal plan for a 16-year-old boy who is physically active 30 to 60 minutes per day, is 5 feet 8 inches tall and weighs 150 lbs., consists of 3,000 total calories, 10 oz. grains, 7 oz. meat, beans, eggs, tofu, nuts or seeds, 3 cups of milk or milk products, 4 cups vegetables, 2.5 cups fruit, 10 tsp. oils and 510 extra calories per day.
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