Preschoolers are bundles of energy, and they need to consume enough calories to fuel their activity. Although they may only grow 3 to 5 inches per year, toddlers also need high-quality calories to provide a foundation for later growth and development. If your toddler is a picky eater, and you are concerned about her calorie intake, consult your doctor to discuss strategies for improving her diet.
Recommended Intake
The Nemours Foundation recommends that most toddlers consume about 1,000 to 1,400 calories per day. The exact amount of calories your preschooler needs is based on his activity level. If your preschooler is very active, he will probably need to consume more calories than those with lower activity levels. The United States Department of Agriculture's ChooseMyPlate online resource provides a free MyPyramid Plan for toddlers ages 2 to 5, with specific recommendations based on age, gender and activity level.
Calorie Quality
The quality of your preschooler's calorie intake is just as important as quantity. The United States Department of Agriculture recommends that preschool-aged children consume 3 to 5 oz. of grains, 1 to 2 cups of vegetables, 1 to 1.5 cups of fruit, 2 to 3 cups of milk or dairy, 2 to 5 oz. of meat and 2 to 5 tsp. of oils each day. Preschoolers are also allowed 132 to 165 discretionary calories, which are 'extra' foods like added sugars and fatty foods. However, most of your preschooler's calorie intake should be healthy, fresh foods that contribute essential nutrients to fuel growth and development.
Foods to Avoid
Unless your preschooler has a weight problem, you probably won't need to take extreme measures to limit her fat intake. According to the American Academy of Family Physicians, about 30 percent of your preschooler's total calorie intake should come from fat. For example, if your preschooler consumes 1,200 calories per day, 400 can come from fat. However, keep in mind that the type of fat your preschooler consumes makes a difference. Avoid a high intake of saturated fat and opt for foods that are rich in unsaturated fat, like plant oils and avocados.
Tips
If your preschooler is overweight, cutting his calorie intake by 50 to 100 calories per day may make a significant difference, according to Lucile Packard Children's Hospital at Stanford University. If your preschooler does not eat enough, integrate strategies to encourage him to develop regular eating habits. Serve healthy snacks throughout the day and eat with your preschooler whenever possible. Include foods that are rich in vitamin E, calcium, magnesium, potassium and fiber whenever possible, as these nutrients tend to be lacking in many toddlers' diets.
References
- Nemours Foundation: Nutrition Guide for Toddlers; Mary L. Gavin; 2008
- MayoClinic.com: Nutrition for Kids: Guidelines for a Healthy Diet
- American Academy of Family Physicians: Nutrition in Toddlers; Richard E. Allen and Anya L. Meyers; 2006
- United States Department of Agriculture: Daily Food Plan For Your Preschooler
- Virginia Cooperative Extension: Healthy Eating for Children 2 Through 5 Years Old: A Guide for Parents and Childcare Providers; Elena Serrano et al.; 2009
- Lucile Packard Children's Hospital at Stanford: Preschooler Nutrition; 2011
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