How to Meet Child Calorie Requirements

Some kids can seem like bottomless pits, while some kids may make you worry because they eat so little. As a parent, you want to make sure you are meeting the basic calorie needs for your kids' proper health and development. This can be challenging when you are dealing with picky eaters and kids who are so energetic that they don't want to stop playing long enough to eat. With the right planning, you can overcome these obstacles.

Instructions

    • 1

      Learn what your child's calorie requirements are. The U.S. Department of Agriculture says children ages 2 to 3 years need 1,000 calories per day, children 4 to 8 need 1,200 to 1,400 calories, girls ages 9 to 13 need 1,600 calories, boys ages 9 to 13 need 1,800 calories, girls ages 14 to 18 need 1,800 calories and boys ages 14 to 18 need 2,200 calories.

    • 2

      Adjust these guidelines based on factors specific to your child. For example, children who are especially active, such as those who participate in team sports, will need more calories. Children who have certain metabolic disorders or other health conditions may also require more calories.

    • 3

      Create a meal plan. Understanding the calorie breakdown of the foods you serve can help you make sure you give your children the total calories they need each day. Though your child may not ultimately eat what you make, the meal plan allows you to gauge how much your child is eating each day and how much extra you need to give him if he skips a meal.

    • 4

      Give your child three meals a day and two snacks. By encouraging your child to eat throughout the day, you ensure that she has a steady supply of energy and that she meets her calorie requirements for the day.

    • 5

      Offer a variety of foods at each meal. Kids can be picky eaters. You can ensure that they eat more by giving them more options. You don't have to create a five-course meal or give them options like pizza and chicken nuggets, but you should offer several items that cover all of the food groups, such as lean proteins like chicken or fish, vegetables, whole grains and fruits.

    • 6

      Create energy-dense meals and snacks. If you have a picky or light eater on your hands, you can make each meal and snack count by loading it with calorie-rich, nutritious food. Examples of energy-dense foods include avocados, nuts, whole grains and coconut. Stay away from energy-dense but nutritionally bankrupt foods like fast food.

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