In a society where food is plentiful, some children are now finding it necessary to keep track of the calories they consume each day to avoid overeating and the health problems associated with being overweight or obese. This task is made all the more difficult as children's caloric needs constantly shift as they grow.
Caloric Needs
Before you begin tracking calories, you need to have a goal. Knowing the total amount of calories needed per day can be tricky for anyone, but it is especially so for growing kids. Your child's pediatrician and pediatric registered dietitian make great allies. Always consult with your health care providers before restricting your child's or teen's caloric intake.
Food Groups Matter
Baylor College of Medicine offers its online Healthy Eating Calculator. You enter basic information about your child; age, height, current weight, etc.; and the calculator tallies the number of calories needed each day. This calculator goes one step further by breaking down how many servings of each food group should be eaten each day to reach the overall caloric goal.
Technology at Work
Online calorie counters are a great option for kids who are already tuned into technology. Online calculators help you set goals and plan your meals and physical activity as well as track the calories consumed. Teens with smart phones can even download apps to help them track what they eat when they are on the go.
Counting Calories Burned
A child weighing 90 lbs. burns 204 calories per hour playing softball or baseball. Counting calories burned during physical activity is a powerful motivator. MyOptumHealth.com has an online calculator that lets your child know exactly how many calories they burn dancing, playing sports or just helping out around the house.
Journals
Journals may seem low-tech, but they are easy to use, are inexpensive and do not require an Internet connection. Journaling is a good educational tool as well. Teach your child how to read food labels and measure their portions, so they can accurately track how many calories they consume at each meal. A calculator can help with the math. Keep journaling fun by allowing the child to pick out or decorate a notebook, and have plenty of fun colored pens, pencils and stickers handy too.
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