To ensure
children’s healthy growth, it is necessary to provide them with the nutritional
needs their bodies require. Giving kids healthy and nutrient-rich meals
throughout the day will help their physical and mental development, as well as
teach them how to live a healthy lifestyle.
Children’s
calorie needs is dependent mainly on their age. With the changes in a child’s
body, as well as their daily activities, children’s daily calorie needs
increases as they age.
Here’s a table of children’s daily calorie needs, based on their age, gender and level of activity.
Age
|
Boys
|
Girls
|
||||
Sedentary
|
Moderately Active
|
Very Active
|
Sedentary
|
Moderately Active
|
Very Active
|
|
2-3 years
|
1,000-1,200 calories
|
1,000-1,400 calories
|
1,000-1,400 calories
|
1,000 calories
|
1,000-1,200 calories
|
1,000-1,400 calories
|
4-8 years
|
1,200-1,400 calories
|
1,400-1,600 calories
|
1,600-2,000 calories
|
1,200-1,400 calories
|
1,400-1,600 calories
|
1,400-1,800 calories
|
9-13 years
|
1,600-2,000 calories
|
1,800-2,000 calories
|
2,000-2,600 calories
|
1,400-1,600 calories
|
1,600-2,000 calories
|
1,800-2,200 calories
|
14-18 years
|
2,000-2,400 calories
|
2,400-2,800 calories
|
2,800-3,200 calories
|
1,800 calories
|
2,000 calories
|
2,400 calories
|
Keeping yourself
aware of your child’s calorie requirements not only helps you make sure that
you are giving them enough nutrients and energy to keep them healthy and
active, but it also helps them keep a disciplined diet. 45 to 65 percent of
daily calories should come from carbohydrates, 25 to 35 percent from fat, and
10 to 30 percent from protein. You should also make sure your child has a daily
supply of fibre, sodium, calcium and vitamin D.
Most kids can be
picky about food, so it is important to know what foods interest them whilst
still able to give them healthy and nutritious meals. Making them eat the same
kind of meal repeatedly at short intervals will cause them to lose appetite and
turn to junk foods.
To emphasise the
importance of healthy food, involve them in activities such as preparing
healthy dishes, and introducing them to new foods. Children can be hesitant
about eating new kinds of food, but they will eventually start trying something
new at their own pace. Do not push or force them to eat meals that they do not
enjoy. What you can do is slowly encourage them by eating with them to show
them that you enjoy the food, and hopefully, they will, too.
