Following an appropriate meal plan can help your child meet nutrient requirements and avoid becoming overweight. According to the Dietary Guidelines for Americans 2010, about 32 percent of children ages 2 years and older are overweight or obese. Following a healthy meal plan is important for your child's development.
Calorie Requirements
According to the Dietary Guidelines for Americans 2010, a 1,200-calorie meal plan may be appropriate for the following groups of children: sedentary boys ages 3 through 5, sedentary girls ages 4 through 7 and moderately active 3-year-old girls. Actual calorie requirements for children vary depending on factors such as height, weight and activity level. The U.S. Department of Agriculture MyPyramid Plan for children and adults ages 6 and up, and MyPyramid for Preschoolers for ages 2 through 5, is available to help choose specific calorie goals and meal plans.
Quality
If your child follows a 1,200-calorie meal plan, the quality of the diet is important. Avoid solid fats, saturated fats and sugars. The Dietary Guidelines encourage children ages 1 through 19 to consume less than 10 percent of total calories from saturated fat and less than 300 mg of cholesterol per day.
Composition
The composition of a 1,200-calorie meal plan for children varies by age. Children ages 1 through 3 are encouraged to consume 5 to 20 percent of their calories from protein, 30 to 40 percent from fat and 45 to 65 percent from carbohydrates. Children ages 4 through 19 should consume 10 to 30 percent of their calories from protein, 25 to 35 percent from fat and 45 to 65 percent from carbohydrates. An example of a 1,200-calorie meal plan with a nutrient distribution of 15 percent protein, 35 percent fat and 50 percent carbohydrates consists of 150 g of carbohydrates, 45 g of protein and 47 g of total fat.
Sample Meal Plan
Using the MyPyramid for Preschoolers, a sample 1,200-calorie meal plan consists of the following: 1 cup of fruits, 1.5 cups of vegetables, 4 oz. of grains, 3 oz. of protein foods such as meat, poultry, seafood, eggs, legumes, nuts, seeds or soy products, 2 cups of dairy products, 4 tsp. of oils and 170 calories from solid fats or added sugars each day. When following a USDA 1,200-calorie meal plan, fish and seafood recommendations are about 5 oz. of low-mercury selections per week.
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