Energy Needs of Children Energy in food allows children to play, to learn, and to grow. This food energy is measured in calories. Calories come from carbohydrate, protein and fat. It is important for a child to eat enough calories, or the child's body will use needed protein and fat stores for energy. Calories must be provided throughout the day. Because they have small appetites, preschool children generally need two or three snacks in addition to three meals every day. If a child skips a meal, not enough calories or other nutrients will be eaten for that day. The calories from skipped meals are not "made up" at a later meal. Therefore, regular meals and snacks are very important to assure good growth. The caloric needs of children of the same size, age and sex vary. Until the age of ten, there is little difference in the calorie needs of boys and girls. Generally, children between the ages of one and three need 1000 to 1300 calories per day. Older children between the ages of four and six need 1300 to 1800 calories per day. The needs of individual children will vary with the amount of exercise that child gets. Children who are very active and run, hop, and climb need more calories than those who are less active. Some children eat more and grow faster than others. Every child eats more on some days than others. Since growth requires energy, and energy comes from food, it is no wonder that a child's appetite generally increases during a growth spurt. Fluctuations in appetite and satiety are normal. When growth levels off, calorie needs lessen, so appetite will diminish as well. To decide how much to feed a preschooler, just follow the child's appetite. The care giver should neither coerce a child to eat nor withhold food. Simply offer healthful food to the child and let the child decide how much of that food to eat. A child may choose not to eat the foods offered for many reasons. Perhaps the child is not hungry or is not feeling well. The child may have an aversion for the food served, or perhaps other happenings in the dining area distract the child from eating. Children sometimes use food as an attempt to exert independence or control over the care giver by choosing not to eat. In this last case, the child is less likely to continue refusing foods as long as the care giver makes no issue of the behavior. Little children have little appetites. Some children will fill up on liquids rather than eat the food offered at a meal. Even milk can take the place of other foods to the detriment of overall intake. If this happens, put a cup of water alongside the milk so that the child will be encouraged to quench her thirst without satisfying her appetite. Some sweet foods, like soft drinks, punch, candies and popsicles, provide empty calories - calories without any vitamins or other nutrients. It is important to avoid feeding children too many empty calorie foods so that their appetites are not satisfied before they can get in needed nutrients. In addition to their "filling up" on sugary foods, these foods contribute to tooth decay. So it is a good idea to avoid serving too many sweet foods to preschool children. Sodas and other sugary drinks should not be offered in the day care setting. Like sugar, honey can also be classified as an empty calorie food. Contrary to popular belief, there are no nutritional advantages in choosing honey over sugar. Although honey contains some vitamins and minerals that are not available in sugar, the trace amounts of these nutrients are not significant when compared to daily needs. Honey can be a good substitute for sugar, particularly when a recipe does not permit sugar to dissolve. One caution, however, is that honey should not be served to infants under one year of age. Conditions in the gastrointestinal tracts of very young infants may favor the development of infant botulism when honey is eaten. The preference for sweet tasting foods is inborn, so children cannot be trusted to choose nutritious foods on the basis of taste alone. Active, normal children may occasionally be offered treats of sugary foods, however, these foods should be chosen to offer some other nutrients as well. For example, ice cream and pudding are made from milk, and cookies or quick breads can be made with dried fruit and whole-grain or enriched flours. It is recommended that sweets, cookies and other sweet baked products be served for snacks no more than two times per week. Children can be overwhelmed by large quantities of food. It is a good policy to offer small servings and allow the child to ask for seconds. Always keep in mind that the amount needed to satisfy a child's appetite is only known by that child. Tips for Reducing Sugar
Muffin Recipe: Modifying a Recipe to Reduce Sugar In the "Reduced Sugar Spicy Carrot Muffins" recipe below (at right), the brown sugar was reduced from one cup to 1/4 cup by the addition of applesauce and molasses. Cinnamon provides a sweet taste to foods, so the amount was also increased. Because applesauce adds liquid to the recipe, the amount of milk was reduced. The result is a tasty muffin with plenty of flavor and child appeal!
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