Nutritional Requirements for Kids

Good nutrition is essential for growing children, which is why parents and caregivers should become familiar with nutritional requirements for kids. Families on the go might find it difficult to balance the meals of a picky eater, so it is important to know which nutrients to focus on the most. This handy guide is a great place to start when planning meals for little ones.

Calories

• The caloric needs of a child differ from those of an adult. A preschooler, for instance, only needs to consume 1,000 to 1,400 calories each day. Those in elementary school will need to increase that daily intake by at least 200 calories. Once a child reaches the preteen and teenage years, between 1,600 and 2,200 calories should be consumed each day. It is at this age when boys begin requiring more calories than girls, so the high end of the caloric range is more appropriate for a growing boy.

Fat

• Although too much fat can contribute to early weight problems, it is a vital nutritional requirement for young children. Without fat in the diet, a body will lose energy and organs will not be properly insulated. However, not all fat is created equal. Polyunsaturated fat, which is found in seeds and nuts, is the most desirable for optimum health. Omega-3 fatty acids, which are found in seafood and flaxseed oil, are also good for brain and heart health.
  Preschoolers are recommended to consume 33 to 54 grams of fat per day. This is approximately half the recommendation for teenagers and adults. Adolescent children fall in between those recommended allowances with 39 to 78 grams a day. As with caloric intake, teenage boys are recommended to consume more fat than girls.

Protein

• Protein is essential in every person's diet, both young and old, as it helps to repair and replace tissue. Children also need protein to help them grow. While meat is an excellent source of protein, children also can eat dairy products, grains and vegetables for their daily allowance. This is important to remember, as young children are often picky eaters when it comes to meat.
  Preschoolers should consume around 13 grams of protein a day, while elementary school-aged children need at least 19 grams. The preteen body experiences a large growth spurt, which is why children between 10 and 13 should increase their daily protein intake to 34 grams. Older teenage girls require 46 grams of protein a day, while older teenage boys should take in at least 52 grams.

Calcium

• Calcium is one of the most essential parts of a child's diet, as it helps to maintain healthy teeth and bones. Preschoolers should consume at least 500 milligrams of calcium a day, while children between the ages of 4 and 8 need 800 milligrams. Ages 9 and up require at least 1,300 milligrams per day.
  Milk and dairy are great sources of calcium for children, but they aren't the only options. Calcium can also be found in tofu, kale, salmon and broccoli. In order to adequately absorb enough calcium each day, children should limit the amount of soda they drink. Soft drinks can inhibit the body's ability to use the calcium properly.

Vitamins and Minerals

• For children who follow a healthy and well-balanced diet, a daily multivitamin is not necessary. However, taking one can help to make up for any vitamins and minerals lacking in a child's diet. The most important vitamins and minerals in a child's diet are vitamin A, vitamin C, iron, calcium, vitamin K, vitamin D, fluoride and zinc. If a child's diet is lacking in one or more of those, then a children's multivitamin will make up for it.