Overweight and obesity rates in the United States are high, especially in children; however, nutrient inadequacies are also a problem. According to the Dietary Guidelines for Americans 2010, 15 percent of households in America are not obtaining enough food to meet their nutritional needs, while 32 percent of children ages 2 and up are overweight or obese. Helping your child eat right and exercise is important for his health and proper development.
Healthy Weights
BMI, or body mass index, percentiles for children ages 2 through 19 are calculated using height, weight and age. A BMI percentile calculator is provided by the Centers for Disease Control and Prevention website. For children ages 2 through 19, BMI percentiles below the 5th percentile are considered underweight, BMIs in the 5th through 85th percentiles are considered healthy weights, BMIs in the 85th through 95th percentiles are overweight, and BMIs in the 95th percentile or above are considered obese.
Calories
To keep your child in a healthy weight range, adequate calorie consumption is encouraged. Based on the Dietary Guidelines for Americans 2010, the following estimated calorie requirements apply to children: boys ages 14 through 18 require 2,000 to 3,200 calories per day, boys ages 9 through 13 require 1,600 to 2,600 calories, boys ages 4 through 8 require 1,200 to 2,000 calories; girls ages 14 through 18 require 1,800 to 2,400 calories, girls ages 9 through 13 require 1,400 to 2,200 calories, girls ages 4 through 8 require 1,200 to 1,800 calories; children ages 2 and 3 require about 1,000 to 1,400 calories per day. Active children require more calories than those who are sedentary.
Diet Composition
Recommendations for your child's diet composition vary by age. Children and adults should limit dietary saturated fats, solid fats and added sugars. The Dietary Guidelines for Americans 2010 encourage all children to consume a diet consisting of between 45 and 65 percent of daily calories from carbohydrates. Younger children ages 1 to 3 require a diet of 5 to 20 percent protein and 30 to 40 percent of calories from fat; children ages 4 through 18 require a diet of 10 to 30 percent protein and 25 to 35 percent of calories from fat.
Meal Plans
Individualized meal plans are available for children ages 2 years and older on the U.S. Department of Agriculture website, and are based on age, gender and activity level. MyPyramid for Preschoolers creates meal plans for children ages 2 to 5, and MyPyramid Plan is available for children ages 6 and up.
Exercise Recommendations
To help maintain a healthy body weight, the Dietary Guidelines for Americans 2010 encourages all children ages 6 and up to engage in at least 60 minutes of physical activity each day. Younger children ages 2 through 5 should participate in active play several times each day.
Member Comments