Getting your child to eat healthy can be challenging, especially if she is a picky eater. However, proper nutrition is essential to optimize your child's growth and development. Using meal plans for kids can help to meet important nutrient requirements.
Calorie Requirements
Choosing an appropriate meal plan for your child depends on their calorie needs. Calorie needs for kids are estimated based on age, gender and activity level. According to the U.S. Department of Agriculture Dietary Guidelines for Americans 2010, children ages 2 to 3 usually require 1,000 to 1,400 calories per day; girls ages 4 to 8 require about 1,200 to 1,800 calories per day; and boys ages 4 to 8 require about 1,200 to 2,000 calories per day, depending on their level of activity.
1,000-calorie Plan
Based on the U.S. Department of Agriculture Daily Food Plan for Your Preschooler, the following 1,000-calorie meal plan is likely appropriate for a 2-year-old girl who is active less than 30 minutes per day: 3 oz. of grains, 1 cup of fruits, 1 cup of vegetables, 2 cups of milk or dairy products, 2 oz. of protein foods such as meat, chicken, eggs, legumes, soy-based protein foods, nuts or seeds, 3 tsp. of oils and 165 extra calories from added sugars or saturated fats per day.
1,400-calorie Plan
Based on the U.S. Department of Agriculture Daily Food Plan for Your Preschooler, the following 1,400-calorie meal plan is likely appropriate for a 3-year-old boy who is active more than 60 minutes per day: 5 oz. of grains, 1.5 cups of fruits, 1.5 cups of vegetables, 2 cups of milk or dairy products, 4 oz. of protein such as meat, chicken, eggs, legumes, soy-based protein foods, nuts or seeds, 4 tsp. of oils and 170 extra calories from added sugars or saturated fats per day.
1,800-calorie Plan
A sample 1,800-calorie meal plan provided by the U.S. Department of Agriculture Daily Food Plan interactive tool is likely appropriate for an 8-year-old girl of average height and weight who is active more than 60 minutes per day or a 7-year-old boy of average height and weight who is active more than 60 minutes per day and includes: 6 oz. of grains, 1.5 cups of fruits, 2.5 cups of vegetables, 2 cups of milk or dairy products, 5 oz. of protein foods such as meat, chicken, eggs, legumes, soy-based protein foods, nuts or seeds, 5 tsp. of oils and 195 extra calories from added sugars or saturated fats per day.
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