All of the answers to the following questions were provided by a team of nutrition experts. We encourage you to consult the references cited below for more information on the various topics.
How many calories does my child need on a daily basis?
As part of a balanced diet and healthy lifestyle, children need enough energy (calories) to ensure good health and growth. Children's daily energy needs vary by age, gender and activity level. Specifically, for the 4 to 8-year-old age group, nutritionists recommend a daily intake of 1,400 to 2,000 calories for boys and 1,200 to 1,800 calories for girls. From 9 to 13 years old, the amount of energy needed rises from 1,800 to 2,600 calories per day for boys and from 1,600 to 2,200 calories per day for girls 8.
Should I let my child eat snacks?
Due to their small stomachs, it's difficult for children to consume a sufficient amount of calories in one meal. It is advisable for them to eat many small meals throughout the day in order to replenish their energy. Snacks enable children to have a constant supply of energy over the course of the day. They represent an excellent opportunity to offer children food that they enjoy and that provides them with nutritional benefits.
My child's appetite varies a lot, sometimes eating either like a bird or like a horse. Is this normal?
Appetite is affected by the amount of energy expended, stress, emotions and the weather. Some types of food make you feel full very quickly, including, for example, those that contain fibre and those that are very fatty. As part of a balanced diet and healthy lifestyle, children particularly need lipids (fats) and fibre, but, above all, parents need to ensure that they eat nutritious food.
My child doesn't want to stay at the table during mealtimes, and just wants to go back to playing. . What should I do?
To make sure that the desire to play doesn't have a detrimental effect on children's food intake, try to set aside a "transition time" of around ten minutes before and after each meal in order to separate mealtime from playtime. Take advantage of this transition time to give children tasks that will help them become more responsible. For example, depending on their age, they could help set the table, take their little brother or sister to wash his/her hands or pour glasses of water for the whole family.
Do children need fibre?
Fibre ensure the proper functioning of the digestive system.
Estimating the fibre needs of children is difficult. Quebec's official nutrition guidelines recommend the following formula: the child's age + 5. For example, a 7-year-old child should consume at least (7 + 5) = 12 g of fibre per day. However, according to recent American data, daily fibre needs for children aged 4 to 8 may be as high as 25 g.
Is sugar necessary for children?
Carbohydrates are the body's primary source of energy. Simple sugars, which provide energy quickly, differ from complex carbohydrates (starches), which are digested more slowly and provide energy over a longer period of time 3. Children need to consume foods containing complex carbohydrates and simple sugars. Carbohydrates should provide 45% to 65% of the daily calories consumed by children (from age 4 to 18). An average daily intake of 130 g of carbohydrates is recommended.
Is fat (lipids) necessary for children?
Fat plays a specific role in the development of nerve cells and transports vitamins A, D, E and K, all of which are necessary for normal growth and development. For this reason, it's preferable not to give reduced-fat products to young children. Lipids should make up 25% to 35% of children's energy intake from age 4 to 18. However, compared to equal quantities of other nutrients, lipids provide the most calories to the body. The maximum daily intake of lipids or fats should not exceed 80 g. This is to avoid excessive consumption of fat preventing children from obtaining enough of the other nutrients essential to their health. Most of fat intake should come from unsaturated fats, such as polyunsaturated fat omega-3.
How can I tell if my child is consuming enough omega-3 to ensure proper development?
DHA is an omega-3 fatty acid found primarily in fatty fish and certain types of seaweed. DHA is important in the first years of a child's life, when the brain and nervous system are growing constantly. However, most young children do not eat sufficient amounts of fish to meet their DHA needs. Children's total daily needs with respect to DHA and EPA (another omega-3 fatty acid) have been estimated as 90 mg (0.09 g) from age 4 to 8 and 120 mg (0.12 g) from age 9 to 13.
Should I be careful of my child's sodium (salt) intake?
Children, like adults, need a certain amount of sodium each day. The sodium content of food should be a concern. That's why it's advisable to choose low-sodium products if they are available. It's also preferable to help children acquire a taste for less salty foods from a young age 13.
How do I know if my child is eating enough to meet recommended nutritional needs?
To ensure that your child's needs are being met in terms of energy and essential nutrients, you should provide a variety of foods that have a high nutrient density and represent the four food groups. Choose foods that come in smaller portions, to teach your child to eat until comfortably satisfied. Consult Canada's Food Guide to learn more about your child's specific needs.
What is nutrient density?
The nutrient density of food refers to its nutrient content (vitamins and minerals) in relation to its calorie content. Food with a high nutrient density has a lot of nutrients without containing too many calories. Green vegetables, for example, have a high nutrient density, since they are packed with vitamins and minerals but have a low calorie content. For snacks and desserts, it's preferable to choose products that offer more nutritional benefits (such as products containing vitamins, omega-3, fibre or other nutrients).