Kids just love to eat. They both have a curious and sensitive taste buds. They even get to develop their own food preferences as they grow. It is when they have a specific food or meal favorite and sometimes become picky about what they wanted to eat. Some children, however, become vulnerable to all kinds of food (which are mostly unhealthy snacks). Although it’s pleasing for parents to see their kids eating anything, this actually causes them to become overweight. It also makes them lose control in their eating habits. This is why most parents prefer a healthy diet plan in order to keep an eye on their children’s everyday meal and at the same time to train them how to eat healthily.
There’s a certain age bracket that parents should be aware of when it comes to food calories. Although calories are needed by the body, there is a specific medical measurement for kids’ daily calorie needs.
- Ages 2 – 3 needs 1,000 to 1,400 calories daily.
- Ages 4 – 5 needs around 1,200 to 1,600 calories per day.
- Ages 6 – 8 needs 1,200 calories per day. But if the kid lives an active lifestyle, 1,800 calories per day is fine.
- Ages 9- 17 needs around 1,600 to 3,200 calories per day to have enough energy supply daily.
Now, if your kids are active or athletic then an increase in their calorie count is something not to worry about. Calories depend on your child’s gender, age, and lifestyle.
Meal Plan Checklist
If you are decided to have a strict healthy meal plan for your kids’ weight issue or for your child to avoid being overweight, here’s something for you.
For a meal of 1,200 calories, this will and should include:
- 5 cups of any kind of vegetables.
- 1 cup of any kind of fruits.
- 5 cups of any dairy or milk products.
- 3 ounces of a protein-based dish.
- 4 ounces of any grains.
- 4 tsp of any kind of healthy oil
- 121 additional calories from other food groups of your or your child’s choice.
For a meal that needs 1,800 calories:
- 5 cups of assorted veggies.
- 5 cups of their favorite fruits.
- 3 cups of milk-based products.
- 5 ounces of protein.
- 6 ounces of any kind of healthy grains.
- 5 tsp of healthy oils.
- 161 additional calories which your kid is free to choose every day.
Learn How to Portion Properly
It is important for parents to know how to partition their children’s everyday meals and from what food group it belongs. Like for protein products, this includes meat, poultry meat, seafood, eggs, tofu, nuts or even legumes. Grains can include instant cereals, bread, oatmeal, pasta or rice. Oils can come from nuts, olives, avocado, salad dressing or vegetable/olive oil.
Support Your Kids Active Lifestyle
If you have an overweight kid and you’re starting to stick with a healthy meal plan every day to resolve this issue, include also an activity that your child can do regularly. Just like adults, kids should start living an active lifestyle. An hour of physical movement per day will surely make your kid’s body grow healthier and fit in physical form. Enroll them in swimming class, martial arts, dancing, sports clinics, or by just letting them walk your dog every single day, with you, too, will not only train their muscles to become stronger but will also boost their self-confidence at a younger age.
Letting them cope up with this program, will also open rooms for them to gain more friends and will teach them the value of teamwork. This will also protect them from acquiring any sickness, allergies, or diseases because their immune system will surely defend them well. Making your kids aware of what a healthy lifestyle is also letting them adapt to it until they grow older and become a routine. You can always consult with your diet clinics Fairfax for other tips that you can incorporate to your kiddie meal plan program.
Remember that a child’s learning starts from home. So as parents, you should study and teach yourself too on how to maintain a healthy living because you are your child’s role model. Everytime that they see you eat healthy and regularly do an exercise or any physical activity is what they will also be doing as they get older.