Do You Know Your Child’s Daily Calorie Needs?

Posted by Timi Gustafson on January 22, 2008. Filed under: Kids' Health Leave a Comment

Your child’s daily calorie needs are different from your own. Understanding the appropriate amount of calories your child requires and the ways these calories are being spent is not always easy. So, here are some guidelines. The estimated amount of calories vary between gender, age as well as differences in physical activity.

 

*These calorie levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Diatary Reference Intakes macronutrients report, 2002, calculated by gender, age and activity level. The EERs are for children 2 years of age and older. 

Infants and toddlers have special dietary needs because of their rapid growth and development. Please consult with your health care provider about nutrition appropriate for this age group.

**Activity Levels:
Sedentary means a lifestyle that has less than 30 minutes of moderate physical activity in addition to normal daily activities.
Moderately active is a lifestyle that has at least 30 to 60 minutes of moderate physical activity in addition to normal daily activities.
Active is a lifestyle that has 60 minutes or more of moderate physical activity in addition to normal daily activities.

As a medium marker, according the the U.S. government guidelines, MyPyramid.gov, children, 4 to 8 years old and moderately active, should eat daily 5 ounces of grains, based on a 1,600  calorie diet. Older and more active children would require higher amounts. To determine appropriate portions for infants and toddlers you should consult with a pediatrician or dietitian.

1 ounce of grains equals:

1 slice of whole grain bread
or 1 cup ready-to-eat cereal
or 1/2 cup cooked cereal
or 1/2 cooked pasta or rice
or 1/2 English muffin or hamburger bun
or 1 mini bagel
or 1 small muffin
or 1 small pancake
or 1 corn tortilla (6″)
or 5 whole wheat crackers

Vegetables, especially the fresh, organically grown varieties, provide essential nutrients and fiber. Children should eat every day 2 cups of vegetables as part of a 1,600 calorie diet, which may vary based on gender, age and activity level.

1 cup of vegetables equals:

1 cup raw or cooked vegetables
or 2 cups raw leafy vegetables
or 1 cup vegetable juice
or 3 spears broccoli
or 2 medium carrots
or 1 cup mashed potato
or 1 cup cooked squash
or 1 large ear of corn
or 1 large tomato
or 20 medium French fries

Growing children can always use fresh fruits. They are full of nutrients and fiber needed to keep them healthy and strong. Buy plenty of  locally grown fruits when they are in season. 1-1/2 cups of fruit every day would be a desired goal.

1 cup of fruit equals:

1 cup raw or cooked fruit
or ½ cup dried fruit
or 1 cup 100% fruit juice
or 1 large banana, orange or peach
or 1 medium pear or grapefruit
or 1 small apple
or 3 medium plums
or 8 large strawberries
or 1 cup pineapple chunks

Children should drink daily up to 3 cups of milk. Getting enough calcium from milk and other dairy products is particularly important for kids, especially during phases of rapid growth. Among other health benefits, it will provide them with strong both and teeth for a lifetime.

1 cup of milk equals:

 1 cup milk or yogurt
or ½ cup evaporated milk
or 1-1/2 ounces hard cheese
or 2 ounces (2 slices) processed cheese
or 2 cups cottage cheese
or 1/3 cup shredded cheese
or ½ cup ricotta cheese
or 1 cup frozen yogurt
or 1 cup pudding

Children should consume 5 ounces of meat or beans per day, based on a 1,600  calorie diet. Having good sources of protein matters greatly at any age, but it is even more important when the muscle structure is in a growing process. Young athletes may need considerably more protein than lesser active kids.

1 ounce of meat & beans equals:

1 ounce lean beef, pork or ham
or 1 ounce chicken or turkey, without skin
or 1 sandwich slice of turkey
or 1 egg
or ½ ounce nuts or seeds
or 1 tablespoon peanut butter
or ¼ cup cooked dried beans or peas
or¼ cup baked beans or refried beans
or ¼ cup (about 2 ounces) tofu
or 2 tablespoons hummus

Most children consume sufficient amounts of oil in the foods they normally eat: Nuts, fish, cooking oil, salad dressings and certain snack foods contain oils.  The allowance set by the government’s guidelines, MyPyramid.gov, is 5 teaspoons of oil per day, based on a 1,600  calorie diet. In general, oils should be used sparingly for all age groups.

1 teaspoon of oil equals:

1 teaspoon vegetable oil (such as olive, canola, safflower, soybean, peanut)
or 1 teaspoon mayonnaise or soft margarine
or 1 tablespoon Italian dressing
or 8 olives
or ¼ medium avocado

 

“Discretionary” calories are calories that can be spent within a specific calorie level as additional servings to regular meals and snacks. Although treats and special occasions should be permissible and enjoyed without regrets, it is always a good idea to choose healthy foods, such as fresh fruits, instead of less nutritious items.

Discretionary calories can come from any of the food groups. Be aware that “extra” calories need to be taken into account just the same and should not exceed your child’s total daily calorie allowance. 

 

Cereal & Banana

1 cup ready-to-eat whole grain cereal
1/2 medium banana, sliced
1/2 cup low fat milk
1/2 English muffin, toasted
1 tablespoon strawberry preserves

Total amount of calories: 343

 

Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after this breakfast is: 1,257

More Breakfast Ideas »

Mini Bagel & Peanut Butter

1 mini (2 oz.) whole wheat bagel
1 tablespoon reduced fat peanut butter
1/2 cup low fat milk

Total amount of calories: 282

Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after breakfast and this morning snack is: 975

More Snack Ideas »

Pita Pocket Sandwich & Fruit

1 whole wheat pita pocket
1 Roma tomato, chopped
1/4 cup cucumber slices
1/4 cup lettuce, shredded
2 ounces grilled skinless chicken breast, cubed
4 strawberries
1/2 cup low fat milk

Total amount of calories: 271

Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after the meals of the morning and this lunch is: 704

More Sandwich Ideas »

Fresh Veggies & Dip

6 baby carrots
1 celery stalk, cut into 4 pieces
2 tablespoons Peppercorn Ranch low fat dressing
8 ounce glass of water or diet soda

Total amount of calories: 74

Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after the meals of the day and this afternoon snack is: 630

More Snack Ideas »

Turkey, Mashed Potatoes & Green Beans

2 ounces oven roasted turkey breast, without skin
1/2 cup mashed potatoes
1/2 cup green beans
1 small whole wheat roll
1/2 cup low fat milk
1/2 cup mixed berries

Total amount of calories: 330

Based on an allowance of 1,600 calories per day for children of 4 to 8 years of age with a moderate activity level, the amount of calories left after all the meals throughout the day and this dinner is: 300*

*In addition to regular meals and snacks, your child should have an allowance of extra “discretionary” calories for treats and special occasions. Of course, healthy choices are always preferable.

More Dinner Ideas »