Biting Off More Than You Can Chew
Most children eat when they are hungry and stop when they are full, but it is important to know how much food your child should be eating at any given age.
A number of factors, including abundant unhealthy food and drink options, lack of daily exercise and large portion sizes, have contributed to an increase in obesity rates in children. Using correct portion size guidelines for children as they grow can help reduce the risk for health concerns later in life.
“A 6-year-old child has the same calorie needs as a woman in her 30s, about 1,600 calories per day,” says Tara Todd, RD, outpatient dietitian at St. Louis Children’s Hospital. “Younger children need fewer calories. For example, a 3-year-old’s portion is half of an adult’s portion, while children ages 1 and 2 should eat as many tablespoons of most foods as their age in years—so a 2-year-old would eat 2 tablespoons of meat and beans.” (The tablespoon rule only holds true for meat/beans, not for fruits and vegetables. Fruit and vegetable servings should be 1/3 cup.)
Quality Versus Quantity
Even appropriate portions of unhealthy foods can contain excess calories. While parents will likely allow children to occasionally splurge on favorite foods, you can do your part to ensure your children have the healthiest meal and snack options to choose from. One rule of thumb is to combine two food groups when creating a snack. Super snack tips include:
- avoiding high-sugar, high-fat snacks
- keeping string cheese or yogurt on hand
- offering sliced fruit instead of juice
- storing baby carrots, sliced red pepper and celery with low-fat dip in plastic containers ready for snacking
“Parents should not limit their children’s food options,” Todd says. “It can take more time to plan well-balanced meals, but the whole family will benefit from eating a wide variety of healthy foods. Never assume your child only likes ‘kid foods.’”
