Helping your toddler or school-age child meet his nutritional requirements will not only help him grow and learn to his greatest potential, but it will also help reduce his risk of obesity and weight-related health problems such as diabetes, according to Medline Plus. Toddlers and children need the same types of nutrients as teens and adults do, but their needs change as they develop.
Calories
Toddlers and children 1 to 3 years of age should get about 40 calories for every inch of height, which would amount to approximately 1,300 calories per day if your toddler is 32 inches tall, according to the Baby Center website. Children 4 to 8 years old need an average of 1,200 to 2,000 calories per day and children 9 to 13 need about 1,400 to 2,600 calories per day. Your child may need more calories if she is very active or if she has a larger frame or fewer calories if she is sedentary or has a small frame.
Nutrient Percentages
Children 2 to 3 years old need about 5 to 20 percent of their calories from protein, 45 to 65 percent from carbohydrates and 30 to 40 percent from fat, according to MayoClinic.com. Children 4 to 13 should get about 10 to 30 percent of their calories from protein, 45 to 65 percent of their calories from carbohydrates and about 25 to 35 percent from fat. Rules aren't as hard and fast for toddlers under age 2. As a general guide, use the 2-year-old recommendations for food servings and acknowledge that your young toddler's appetite may change every day.
Fruits and Vegetables
Toddlers and 3-year-olds generally need about 1 cup of vegetables and 1 cup of fruits per day, according to the U.S. Department of Agriculture. Children 4 to 13 years old need 1½ to 2½ cups of vegetables and 1 to 1½ cups of fruit per day. One cup of vegetables also equals 1 cup of vegetable juice or 2 cups of raw leafy greens. One cup of fruit can also equal 1 medium banana or 1 cup of 100 percent fruit juice, but emphasize fresh fruit over juice to increase your child's fiber intake.
Dairy
Toddlers and 3-year-olds need about 2 daily cups of dairy and children 4 to 13 need about 2½ to 3 cups of dairy per day. A 1 cup serving of milk can also equal 1 cup of yogurt or soy milk or 1½ oz. of natural cheese. Toddlers between 12 and 24 months old should have whole milk to support their fat needs for healthy growth and brain development; don't limit your young toddler's intake of fat unless your doctor brings up concerns about weight problems or heart disease. You can start giving your child 1 percent or nonfat milk after age 2.
Protein
Toddlers and 3-year-olds should have about 2 oz. of protein-rich foods per day and 4- to 13-year-olds should have about 4 to 5 oz. of proteins per day. A 1 oz. serving of protein can equal 1 oz. of poultry, meat or fish; ¼ cup of cooked beans; or ½ oz. of nuts or seeds. Limit your child's intake of saturated fats from protein foods by offering more beans, fish and low-fat cuts of meat.
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