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A typical 6 year old needs between 1,000-1,400 calories each day and about 1,300 mg of calcium to sustain a healthy eating lifestyle. They need a lot of calcium in order to make their bones stronger as they go through growth spurts, and the result of having low calcium later on is brittle bones that cannot support the weight of your body. They also need at least 130 grams of carbohydrates in order to keep their bodies and minds fueled. About 10-30% of calories should come from protein which equals to about 30-40 grams and this helps to carry oxygen through their blood and maintain a healthy body (repair tissues, blood cells, keep heart healthy and strong).
An inappropriate diet at a young age can lead to early obesity and weigh the child's body down, making them feel fatigue and lazy.

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Fruits provide the carbohydrates and fiber needed for a well-balanced, nutrient-dense diet.

Six-year-olds have special nutritional needs due to the fact that they are growing and developing neurologically at a very rapid rate. Providing your 6-year-old with a well-balanced diet full of fruits, vegetables, whole grains and low-fat meats and dairy will help him to meet his nutritional needs without consuming unnecessary calories.

Kids who are 6 years old need between 1,200 and 1,400 calories each day. Because empty calories from added sugars, fats, desserts and snack foods do not provide any nutritional benefit, empty calories should be limited to no more than 120 per day. This means that the vast majority of calories should come from nutrient-dense foods like whole grains, lean proteins and dairy, fruits and vegetables.

The minimum amount of protein needed each day is 19 grams, but because kids should ideally have 10 to 30 percent of calories from protein, most kids should aim to consume between 30 and 40 grams per day. Soy products and animal-based foods such as meats, poultry, fish and dairy are considered good sources of protein for this age group because these foods contain all nine essential amino acids. Plant-based foods such as legumes, nuts and seeds can also provide dietary protein; however, some of these foods lack at least one essential amino acid. Thus plant-based foods should be combined with other whole grains, like red beans and rice, in order to make a complete source of protein.

Carbohydrates and Fiber

Similar to adults, kids need at least 130 grams of carbohydrate each day in order to keep their bodies and minds fueled. Most kids, however, will consume 150 to 200 grams per day, which is still within the acceptable range. Carbohydrates should ideally come from nutrient-rich foods such as fruits, vegetables and whole grains like oats, whole-wheat bread and brown rice. These foods provide complex starch, B vitamins and dietary fiber. Dietary fiber is particularly important since it promotes satiety and prevents constipation. Six-year-olds should aim for at least 25 grams of fiber per day.

Dietary Fats

Twenty-five to 35 percent of daily calories should come from dietary fat, and this equates to roughly 35 to 45 grams per day. Most of these fat-based calories should come from foods rich in unsaturated fats since these fats have cardio-protective properties. In particular, omega-3 fatty acids, a type of polyunsaturated fat, are associated with reducing inflammation and with promoting growth and neurological development. To help your child get the recommended 0.9 grams of omega-3 fatty acids each day, offer foods like salmon, walnuts and omega-3-enhanced eggs or milk.

About the Author

Dr. Courtney Winston is a registered/licensed dietitian, certified diabetes educator and public health educator. She holds a Master of Public Health from the University of North Carolina at Chapel Hill and her doctoral degree from the University of Texas Health Science Center. Dr. Winston was recognized in 2012 with the Academy of Nutrition and Dietetics Emerging Leader in Dietetics Award for the state of California.

Photo Credits

little boy eating a healthy apple, outdoors image by Renata Osinska from Fotolia.com

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Six-year-olds have special nutritional needs due to the fact that they are growing and developing neurologically at a very rapid rate. Providing your 6-year-old with a well-balanced diet full of fruits, vegetables, whole grains and low-fat meats and dairy will help him to meet his nutritional needs without consuming unnecessary calories.

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These pancakes are recommended because they have less sodium per each serving than typical mix made pancakes. Also the batter is naturally sweet from the bananas so adding syrup is not needed. This will give a healthy boost to your child's day.

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2 cups complete whole wheat pancake mix

1 large firm banana, finely chopped

1/2 cup old-fashioned oats

1/4 cup chopped walnuts

Prepare pancake batter according to package directions. Stir in the banana, oats and walnuts. Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until the second side is golden brown. Yield: 16 pancakes.

Originally published as Banana Oatmeal Pancakes in Healthy Cooking October/November 2012, p26

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healthy cooking breakfast recipes recipes

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healthy cooking vegetarian recipes recipes

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These pancakes have less sodium per serving than other pancakes made from mixes. Decrease sodium even further by stretching the mix with banana, oats and walnuts. In our house we just sprinkle these with a little confectioners' sugar, because the fruit is so sweet you don't need syrup.

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Breakfast: 290 calories
Whole wheat English muffin:
1 oz. 120 calories
One Slice of bacon:
1 oz. 40 calories
One cup of yogurt:
1 cup 130 calories
Lunch: 307 calories
Whole wheat bread:
1 oz. 110 calories
Peanut butter
1 tbsp. 95 calories
Sauteed broccoli in olive oil:
1 cup 102 calories
Dinner: 268 calories
Brown rice:
3.5 oz 151 calories
Grilled chicken breast
1 oz. 57 calories
Grilled Zucchini
1 cup 20 calories
Snack: 283 calories
Strawberry smoothie:
1 cup frozen strawberries and water 73 calories
Whole wheat crackers
10 crackers 110
calories
Peanut butter
1 tbsp. 100 calories
Beverages: 200 calories
Whole chocolate milk
1 cup 200 calories
Total caloric intake: 1,248 Calories

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Breakfast: 380 calories
1 oz. grains (whole wheat toast) 70 calories
1 oz. protein (peanut butter spread on toast) 190 calories
1 cup dairy/dairy equivalent (1 cup 2% milk) 120 calories
Lunch: 286.5 calories
2 oz. protein  (grilled chicken) 100 calories
1/2 cup veggies + 1 tsp. oil (mix of leafy greens and balsamic vinaigrette) 65 calories
1 oz. grains (popcorn with low sodium) 121.5 calories
A bottle of water to drink
Dinner & Beverage: 431.7 calories
2 oz. grains (whole wheat pasta) 210 calories
1 oz. protein (sweet Italian sausage) 41.7 calories
1/2 cup veggies (pasta sauce with mushrooms & tomato chunks) 90 calories
1 juice box of 100% apple juice (90 calories)
Snack: 202 calories
1 cup of fruit (golden delicious apple slices) 82 calories
1/2 oz. grains (brown sugar cinnamon oatmeal) 120 calories
Total calorie intake: 1,300.2 Calories

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Hands down, the most frequently asked nutrition question I get from parents is this: "What should I feed my child?"

Whether it stems from concerns about picky eating, the worry that they're eating too much junk food, or just supporting their growing body, many parents share a sense (sometimes founded, oftentimes not) that their child's nutrition is suboptimal.

Part of this, I suspect, has to do with today's social media and blogging frenzy. People love to post photos of their kids' healthy lunch boxes or boast about how their kids love smoothies made with dandelion greens and ginger. That'd be enough to make Gwyneth Paltrow jealous.

On the other side of the spectrum, the food industry certainly doesn't help by spending $2 billion a year marketing a barrage of highly processed junk foods to children and teenagers, including sweetened cereals, packaged lunches with processed meats and candies, and juice drinks that are essentially flat soda. In many instances, the deck is stacked against parents.

Once you get past all that noise, however, the important thing to remember is that the same rules that apply to adult nutrition also apply to children, albeit with different caloric requirements. Whereas the average adult needs about 2,000 daily calories, a 3-year-old's caloric needs range from 1,000 to 1,400. Children between 9 and 13, meanwhile, require between 1,400 to 2,200 calories, depending on growth and activity level.

As with adults, the Dietary Guidelines for Americans encourage children to consume foods from a variety of food groups: protein, fruits, vegetables, grains, and dairy. But one note on dairy: You can also get nutrients like calcium, potassium, protein, and vitamin D from plant-based foods. Nutrition science has demonstrated that children can meet nutrient needs without dairy, or any animal products, really (as long as their diet contains a variety of nutrient-dense plant-based foods).
Ask the Experts: Is Milk Really Good for You? "
To help visualize what a day of healthful eating looks like, below are two eating plans - one for a 6-year-old, and another for a 14-year-old. As with adult nutrition, it's important to prioritize whole grains over refined grains, and whole fruit over fruit juice, and keep added sugars to a minimum. There are no specific caloric recommendations per meal or snack; the caloric total for the day is most important.

A Day in the Life of a 6-Year-Old

Breakfast:

1 oz. grains (e.g., 1 slice whole grain toast)

1 oz. protein (e.g., 1 tbsp. nut/seed butter)

1 cup dairy or dairy equivalent (e.g., 1 cup milk of choice)

Snack:

1 cup fruit (e.g., a banana)

1/2 oz. grains (e.g., 1/2 cup oat-based cereal)

Lunch:

2 oz. protein + 1 tsp. oil (e.g., 2 oz. protein of choice, cooked in 1 tsp. olive oil)

1/2 cup vegetables + 1 tsp. oil (e.g., 1/2 cup carrots roasted in 1 tsp oil)

1 oz. grains (e.g., 1/2 cup cooked rice)

Water

Snack:

1/2 cup vegetables (e.g., 1/2 cup celery sticks)

1 oz. protein (e.g., 2 tbsp. hummus)

Water

Dinner:

2 oz. grains (1 cup cooked pasta)

1 oz. protein of choice

1/2 cup vegetables

Water

Dessert:

1 cup dairy/dairy equivalent (e.g., 1 cup yogurt of choice)

1/2 cup fruit (e.g., 4 strawberries)

A Day in the Life of a 14-Year-Old

Breakfast:

1oz. grains + 1 cup dairy/dairy equivalent (e.g., oatmeal: 1/3 cup dry oats + 1 cup milk)

1oz. protein (e.g., 12 almonds)

1/2 cup fruit (e.g., 1/2 Granny Smith apple)

1 cup dairy/dairy equivalent (e.g., 1 cup milk of choice)

Snack:

1 oz. grains (1 oz. whole grain crackers)

1 oz. protein (1 tbsp. nut/seed butter)

Water

Lunch:

Sandwich:

2 oz. grains (e.g., 2 slices of 100 percent whole-grain bread)

2 oz. protein of choice

1 cup vegetables (e.g. tomato, lettuce, cucumbers, etc.)

1/4 cup avocado

1 cup fruit (e.g., a banana)

Water

Snack:

1 cup dairy/dairy equivalent (1 cup yogurt of choice)

Dinner:

Chili, cooked in 1 tbsp. of olive oil:

2 oz. protein (e.g., 1/2 cup beans of choice)

1/2 cup vegetables (e.g., 1/2 cup red and green peppers)

1 1/2 cups vegetables (e.g., 1/2 cup corn, 1/2 cup red and green peppers, 1/2 cup tomato puree)

2 oz. grains (e.g., 1 large slice cornbread)

Water
Andy Bellatti, M.S., R.D., is a dietitian and former author of "Small Bites." He is currently the strategic director at Dietitians for Professional Integrity. Follow him on Twitter

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Hands down, the most frequently asked nutrition question I get from parents is this: "What should I feed my child?" Whether it stems from concerns about picky eating, the worry that they're eating too much junk food, or just supporting their growing body, many parents share a sense (sometimes founded, oftentimes not) that their child's nutrition is suboptimal.

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This was used to look up the calories for each food item listed in our meal plan days

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Calorie Chart, Nutrition Facts, Calories in Food | MyFitnessPal.com

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Calorie Chart, Nutrition Facts, Calories in Food at MyFitnessPal. Find calories, carbs, and nutritional contents for thousands of foods.