What should a child eat in one day? What about a teenager? You might assume the nutrition needed by the youth is the same as a healthy adult. This assumption is both correct and wrong
A healthy diet for your child includes the same healthy foods parents should be eating, but the nutrition amounts needed by a young person differs from that of an adult. No we are not talking about your kids being able to drink more soda and eat more potatoes chips than you!
According to the Mayo Clinic, youth should limit their intake of calories in the form of added sugars, trans fats, and saturated fats. Natural sugars which occur in fruits are not added sugars and children should be encouraged to find their sugars naturally. Avoiding saturated fats means you are trying to limit the amount of animal based fats you consume. Red meat, poultry, and full-fat dairy products fall into the saturated fats category. The goal is to limit, not eliminate. Having a Chic-Fil-A sandwich from time to time is ok, just not three at every meal.
So what are healthy portions for my child to eat daily?
Depends on the age and activity of the child. The older and more active the youth the more calories they require.
- Children ages 4-8 are recommended 1,200-2,000 calories per day
- Children ages 9-13 are recommended 1,600-2,600 calories per day
- Children ages 14-18 are recommended 1,800-2,400 calories per day
Notice the last group went down!
Sourcing out those calories simply and effectively is the topic of our next blog post.
In this series, we will look at easy shopping and prep methods to empower you and your family to eat healthy and on a budget. Did we add your kids will enjoy the food too?
We at Just 4 You Meals love food and do not support the idea being hungry is good for anyone in the long run. Check out our web page www.just4youmealplans.com to see our other content, and how we can empower you to take charge of your food!
Just 4 You Meal Team
Eating well Rocks!