healthy for your kids
and healthy for you

Calories and kids

Hey, wouldn't it be nice if your kids automatically ate healthy and you didn't have to teach them?  Too bad most of the adults don't eat healthy either, but if you fall into the category of wanting too, then you've come to the right spot for help.  Teaching your kids about calories is essential to their health, which is obvious.  However, we aren't just talking about in the next couple years, but the rest the rest of their life.  Heck, you might even learn a few things along the way and be healthier yourself.

See, when we are fighting to give our children healthier bodies, there is a lot more at stake.  Obesity is becoming a major concern in children and we are partly to blame.  If you're one that likes to look at a calorie chart keep in mind that there is a difference in the food you consume.  Getting the same calories from soda and fast food as fruits and veggies is one thing, but there is a such thing as bad calories so stick with the latter choices.

Sometimes we will be worried about overeating and if that's the case then have a discussion with your child about moderations.  Even though the body has "craving sensors" you can turn them off by offering substitutes.  Plus, since children eat different then parents, if you aren't consuming empty calories then they will be easier to burn throughout the day.  

Kids are different. they are growing and need more calories and nutrients, in proportion to their weight, than adults do. This is the first fact to take into account in healthy eating for kids.

Facts about calories and kids

Counting calories is generally not advised by nutritionists nor is it necessary for healthy children. So if you're out there doing it right now, or making a meal for a child and keeping track, then stop. However, it is good to have a general idea of the average recommendations so you don't offer over-sized portions.  

To be honest, an active elementary child can easily burn 2,000 calories a day.  If you have one that isn't very active, they can still burn around 1,500 a day.  All of this is serious to think about, but if you take one thing away today it's going to be the following.  If your children consume 500 more calories than they will burn each week, they will gain an extra pound of excess body fat in a week.  You would be surprised at how often this occurs throughout the world.  Below you will find a nice little chart that portrays a proper intake for both gender and age.  You might want to utilize it the next time you are preparing meals throughout the week. Becoming overweight is a far more possible risk in modern countries than not getting enough food.

Average Nutritional Recommendations for Children

1000 - 1400 for a 2 to3 year old
1400 - 1600 for a 4 to 8 year old
1600 - 2000 for girls 9 to 13 years old
1800 - 2200 for boys 9 to 13 years old
2000 for girls 14 to 18 years old
2200- for boys 14 to 18 years old

A few facts to ponder
  • Kids eat differently than adults and are generally better at burning their calories throughout the day.
  • An active elementary school child can easily burn 2,000 calories in a day.
  • A less active child that doesn't or can't get outside to play as much might only burn 1,500
  • A child that habitually consumes 500 calories more than is burned each day will gain a pound of excess body fat in just a single week.
  • Watch out for empty calories in your child's diet, soda, French fries, super-sized fast food, etc...
  • The calories number isn't nearly as important as where those calories come from, good calories in fruits and veggies versus bad calories in junk food and soda.

Watch portion sizes and encourage moderation if you are worried about overeating. You don't need to worry if your children are fall a little on the pudgy side, as long as they are eating the right things and they are active. If obesity becomes a problem seek a pediatrician or nutritionist's help.