We all know that our kids need a healthy, balanced diet. But it is also important to know the specifics. How many calories do they need? How many serving of what? The USDA has introduced a new food pyramid. Not only does it look like more fun, it is more fun to use too. It is now easier than ever for us to be informed about what everyone in our family needs to be eating.
How Many Calories Does Your Child Need?
Calorie counting for a child is not usually advised or necessary. However it is still a good idea to have a general idea of how much your child should be consuming. If you are concerned that your child is under or overweight, adequate calorie counts are a good place to start to get them on the right track.
| Age | Average Calorie Needs Each Day |
| 0-5 months | 650 |
| 5-12 months | 850 |
| 1-3 years | 1300 |
| 4-6 years | 1800 |
| 7-10 years | 2000 |
What Is On Their Food Pyramid?
- Grains Recommended amounts of grains vary from 3 ounces for a younger child who only needs 1000 calories a day to 10 ounces for a teenage boy who might require up to 3200 calories a day. At least half of your child’s grain intake should be whole grains.
- Vegetables Recommended amounts of vegetables vary from 1 cup for a younger child who only needs 1000 calories a day to 4 cups for a teenage boy who might require up to 3200 calories a day.
- Fruits Recommended amounts of fruits vary from 1 cup for a younger child who only needs 1000 calories a day to 2 1/2 cups for a teenage boy who might require up to 3200 calories a day.
- Oils Recommended allowances of oils vary from 3 teaspoons for a younger child who only needs 1000 calories a day to 11 teaspoons for a teenage boy who might require up to 3200 calories a day. Most people consume enough oil in the foods they eat, such as nuts, fish, cooking oil, and salad dressings.
- Dairy Children 2 to 8 years old should consume 2 cups of fat-free or low-fat milk, or an equivalent amount of yogurt or cheese, per day. Older children and adults should consume 3 cups of fat-free or low-fat (1%) milk, or an equivalent amount of yogurt or cheese, per day.
- Meat and Beans Recommended allowances of meats and beans vary from 2 ounces for a younger child who only needs 1000 calories a day to 7 ounces for a teenage boy who might require up to 3200 calories a day.
Other Food Pyramid Considerations
- Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
- Avoid saturated fats and trans fats.
- Choose and prepare foods with little salt.
- Choose nutrient-dense foods that provide substantial amounts of vitamins and minerals and relatively fewer calories.
- Encourage children and teens to engage in at least 60 minutes of physical activity on most, preferably all, days of the week.
With the new food pyramid you can customize setting to a person’s age, gender, and activity level. Check out www.mypyramid.gov/mypyramid/index.aspxto get the most accurate serving amounts for your child and for yourself! You can even get personalized pyramids if you are pregnant or nursing.
