How Many Calories Should Kids Get Each Day?

To meet nutrition needs for healthy growth and development, kids need a balanced diet composed of lean protein such as meats, eggs, nuts and beans, whole-grain breads and cereals, fresh fruits and vegetables and low-fat dairy products. But how many calories should they be consuming each day?

Calorie Requirements for Kids

• The American Heart Association states that girls between the ages of 4 and 8 need to consume at least 1,200 calories daily, while girls 9 to 13 need an average of 1,600 calories a day. Boys ages 4 through 8 require 1,400 calories daily and boys between 9 and 13 need to consume an average of 1,800 calories a day.

Healthy Food Alternatives

• Parents can incorporate healthy cooking procedures to ensure that their kids stay within daily calorie totals. Instead of frying, try grilling, steaming, broiling and roasting. Parents can also prevent their children from consuming extra empty calories by stocking up on healthy snacks such as pretzels, soy crisps and baked chips instead of greasy, traditional potato chips; and low-fat frozen yogurts and sorbets instead of ice cream. Encourage kids to eat fresh fruit instead of candy and nix the sodas and high-sugar content fruit drinks and sports drinks, replacing them with water or low-fat milk.

Considerations

• It is important for parents to be positive, inspiring role models for their kids concerning eating healthy and leading an active lifestyle. Reflect the behavior you expect from your kids by eating healthy foods and creating family activity time. Take your family to the park, go swimming together or take a bike ride. Eating healthy and exercising as a family will increase everyone's self-esteem, promote well-being and strengthen family bonds.

Misconceptions

• Kids need to be active during the day for at least 60 minutes to stay healthy and maintain their weight. Kids who need to lose a few pounds will also benefit from daily exercise and activity, but should never be forced to participate in extreme dieting or exercising routines. Daily activity can also increase your child's self-esteem, reduce depression symptoms, increase productive sleep and promote their general well-being.

Warning

• If your child is overweight, avoid strict calorie-restrictive diets for weight loss. Instead contact your pediatrician for a full physical to determine how much weight your child needs to lose and how to do so in a healthy, effective manner.