How Much Should My Child Be Eating Every Day

The food choices that are made for a child are very important for growth and development, both physical and mental. Just as important is the amount of food that is offered and the amount that is eaten.
A 2-year-old of average height and weight needs about 1,000 calories every day. That includes the amount needed to support the physical activity of a child this age, along with the energy needed for body functions and continual growth.
Calories are the amount of energy packed inside food. They provide the fuel our bodies run on. It is always best to get a variety of foods and the most healthful mix for the average 2-year-old. That amount, according to the American Dietetic Association, is approximately 3 ounces of grains (at least one half of them should be whole grains), 1 cup fruits, 1 cup vegetables, the equivalent of 2 cups of dairy products and 2 ounces of protein sources such as meat and beans.
As children grow they will need even more food. An average active 5-year-old will need about 1,400 calories every day, which should come from 5 ounces of grains, 1-1/2 cups of fruits, 1-1/2 cups vegetables, 2 cups of milk, and about 4 ounces of meat and beans.
A 13-year-old may need 2,000 calories or more depending on the activity level.
Fats are also needed; they make foods more satisfying and tasty, and help aid in the absorption of the fat-soluble vitamins A, D, E and K. Oils and fats from plant sources are best. Fat is usually included in foods from the other food groups, and is common in dairy products and meat. Additional fat like butter on bread or popcorn should be a small part of the daily intake.
Carbohydrates contained in grains, breads, fruit, vegetables and milk are the body's powerhouse of energy sources. Those foods also come with a variety of vitamins and minerals that help make carbohydrates themselves usable.
Refined sugars found in candy and soda are also carbohydrates but provide little or no added nutritional value for growth and development. That's why they are often called "empty" calories. They only taste good and are often contained in foods we reserve for special occasions, such as treats and celebrations. Listen to yourself the next time you offer cake and ice cream, do you have a lilt in your voice and a smile on your face? There is no reason to totally restrict sugary foods from your children. If they don't get them at your house they will get them elsewhere, and it can become a source of contention for all. But keep servings to a minimum and never use any food as a bribe.
There is no scientific evidence that sugar makes children hyperactive.
Protein, found in meat, fish, beans, eggs, nuts, and seeds, are the building blocks of life. They are the source of many nutrients; they aid in healing, and building skin, bones, cartilage, blood and much more and are very needed to maintain health.
As much as we need protein, we don't need to eat very much; 2 ounces is about 2 adult fingers worth, or 2/3 the size of a deck of cards. Small children often don't like hard, difficult-to-chew meats. Try softer cooked meats as you would find in soups, and try beans, eggs or peanut butter. There is even protein in grains, vegetables and dairy products, which is how vegetarians get their protein.
Every Child Is Different
The amount of food needed by a child is very dependant on the child. They are all very unique and grow at different rates. These guidelines are just that, guidelines. Your health care provider can tell you if your child is growing at a healthy rate.
Under the age of 5 or 6, children are very good at monitoring their intake. They eat when they're hungry and stop when they're full. That's why they often end up playing with their food - "What else am I supposed to do with this stuff, I'm full." That is a good thing. Help them trust what their bodies are saying to them. Well meaning care givers often confuse children by telling them they have not eaten enough when they may in fact be feeling full. Use snack time to fit in healthful foods that your child might have missed during the day.
Letting children make food choices is a great way for them to have some control and power in their little world. Offer two snacks they usually enjoy and let them decide which one to eat.
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