Children need energy, in the form of calories, for optimum growth and development. Interestingly, calorie needs for 4-year-olds are much greater than those for 3-year-olds. Because children do not need as many calories as teenagers, it is important to make every meal and snack count because there is little room for empty calorie foods or those of little nutritive value.
Significance
A child gains about 4 to 6 lbs per year after the age of one. They are expected to grow about 3 inches per year between ages 1 and 5 and then 2 inches per year until puberty. Pubertal growth begins around age 10 or 11 for girls and age 12 or 13 for boys. Until adolescence, growth occurs in spurts, and during this time, appetite fluctuates tremendously (increasing during times of growth). Children store nutrients to be drawn upon in later years, so good nutrition and an adequate caloric intake is essential.
Ages 4 to 8 Years
Children (post-toddler) need about as many calories per day as many adult women. The Estimated Energy Requirement (EER) for boys and girls ages 4 to 8, of average height and weight (about 45 inches and 44 lbs) is 1,742 and 1,642 calories, respectively. The Acceptable Macronutrient Distribution Range (AMDR) for children of this age for carbohydrate is 45 to 65 percent of total calories; for fat, 25 to 35 percent of total calories; and for protein, 10 to 30 percent of total calories. Particularly active children may require more calories, up to 1,800 to 1,900 daily.
Ages 9 to 13 Years
As would be expected, children entering puberty require more calories (energy) daily. They are bigger and are continuing to grow and develop. The EER for boys and girls ages 9 to 13 of average height and weight (about 57 inches and 79 to 81 lbs) is 2,279 and 2,071 calories, respectively. The AMDR for children of this age is the same for each nutrient as that for children ages 4 to 8. Those who are particularly active may need up to 2,400 calories daily.
A Healthy Diet
Problem nutrients for children are vitamin E, potassium, dietary fiber, calcium and magnesium. A healthy diet makes the most of every calorie. Regardless of energy needs, children should consume at least three 8-oz glasses of milk or yogurt (or the equivalent) daily, 6 oz of whole grains (such as a 1-oz slice of whole wheat bread), 2.5 cups of vegetables and 1.5 cups of fruits daily (or the equivalent), and at least 5 oz of lean protein (meat or beans). For older children, more of each of these foods may be eaten to increase their caloric intake.
Expert Insight
This is a time when proper nutrition is essential; however, it is also a time when children and adolescents attempt to assert themselves, become independent, and are swayed by peers and TV advertisements to eat junk foods. You can help overcome these obstacles by serving a wide variety of foods, including children's favorites; have plenty of healthy snacks on hand to increase caloric intake between meals; serve fiber-rich foods; pay attention to portion sizes; and have food available whenever your child is hungry, not just at set mealtimes.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007
- MyPyramid for Kids
- Estimated Energy Requirements
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