Preschoolers need calories to grow, but too many or not enough can interfere with this process. A well-balanced and healthy diet is a good way to ensure that your 3 to 5 year old is getting the calories he needs. If you are concerned about your child's calorie intake, talk with his pediatrician to be sure he doesn't have a health condition that affects his appetite.
Calorie Needs
The average preschooler should get about 1,300 calories per day. However, your preschooler may need more or less than this, depending on her activity level and body size. Children ages 3 to 5 should get 41 to 45 calories per pound of weight, according to Family Education.com. This means that a smaller than average preschooler will need fewer calories than a bigger than average preschooler, who may need up to 1,800 calories each day.
Calorie Make-Up
The proper intake of calories in the preschool years is vital because they are needed for the body to operate efficiently. Calories fuel your preschooler's heartbeat and breathing and help her grow and develop. The three nutrients that contain calories are fat, carbohydrates and protein. Your preschooler's daily calorie intake should contain 5 to 20 percent protein, 45 to 65 percent carbohydrates and 25 to 40 percent fat. This exact ratio for your preschooler depends on age and gender.
Calorie Quality
All foods contain calories, but not all food sources are made up of quality calories. Empty calorie foods, such as candy, soda and fast food, may fill your preschooler up, but won't offer him the nutrients he needs to grow and learn. Most of your child's calorie intake each day should be made up of a variety of foods from each food group, including fruits, vegetables, dairy foods, lean protein and whole grains. These foods will fulfill your preschooler's calorie needs at the same time that they meet his daily nutritional requirements. Chicken breast served with steamed peas and brown rice or beans, cheese and avocado wrapped in a whole-wheat tortilla are examples of high quality calorie meals and string cheese with apple slices or yogurt topped with dry cereal constitute a high quality calorie snack for a preschooler.
Serving Sizes
Consistently giving your preschooler portions that are too large or too small means she may be getting too many calories or not enough, which can interfere with overall health. The American Dietetic Association recommends serving your child portions that are 1/4 to 1/2 the amount you eat, or about 1 tbsp. of food per year in age. For example, if your preschooler is 3 years old, offer her 3 tbsp. of each item you prepare at mealtime. However, remember that the nutritional needs of preschool children differs and yours may need more or less than this amount, which her pediatrician can help you determine.
References
- Family Education: Feeding Your Preschooler
- MayoClinic.com; Nutrition for Kids: Guidelines for a Healthy Diet; July 2011
- Baby Center: Nutrition Guidelines for Young Children
- KidsHealth; Learning About Calories; August 2010
- American Dietetic Association: Size-Wise Nutrition for Toddlers
- MyPlate: Preschoolers
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