When you’re a parent, there’s not a whole lot better than watching your little one at play! Whether they’re playing catch, kicking around an old football, dancing to their favourite song, or running away from the tickle monster, their play develops their motor, mental and social skills. But for them to be full of energy and smiles, ready to play every single day, they need to be eating nutritious foods and snacks. Not to mention, that they also need plenty of healthy foods to help them to grow big and strong — preschoolers will typically grow two and a half inches every year and gain four to five pounds! When our kids are growing, exercising, working and playing, they burn the calories they get from food, so it’s important that they’re constantly replenished and that they’re getting the right amounts.

Every one of us is different, and that’s wonderful! We all have different body shapes and sizes, and this of course goes for children, too. Preschoolers are all of different heights and weights, and some exercise more than others, and this is normal. But it’s important that we, as parents, recognise our child’s individual needs and see that they are fulfilled.

But what are my preschooler's calorie needs?

Most preschoolers are fairly active, and will therefore need between 1,200 and 1,600 calories a day. Those who exercise more will likely be on the higher end, so if your child is a particularly energetic one, always rushing around, jumping and spinning, they will probably need a little more than the slightly calmer child next door.

Roughly half of a preschooler's calorie intake should come from carbohydrates, which are found in starches, natural sugars, and fibre. Carbohydrate food sources include rice, pasta, bread, nuts and seeds, and veg and fruit. 10 to 20% of their calories should come from protein, which is found in meat, poultry, eggs, dairy products, beans, and nuts. And 25 to 35% will come from healthy fats that help them to absorb vitamins and prove essential for growth and brain development. These come from milk and other dairy products, avocados, nuts, and oily fish. The fruit and vegetables they eat will also supply them with plenty of essential vitamins and minerals.

On the other hand, some foods are less healthy, offering calories but next to no nutrients.

Empty calories

The term ‘empty calories’ applies to foods full of unhealthy fats and added sugars that offer very little nutrients, including sweets, cakes, cookies, and soda. The ultimate goal is for your child’s diet to consist of as little added sugar as possible, and they should make up no more than 10% of their daily calorie intake. But allowing them a tasty slice of cake and the odd small bowl of a sugary dessert won’t do them any harm.

So now that we know a little more about empty calories, what might a healthy meal plan look like for a preschool child?

A healthy, calorie-conscious meal plan:

A slice of peanut butter toast, a glass of milk and a few apple slices for breakfast.

Four to six crackers with a light spread of butter or hummus (if they like it), and a glass of hydrating water to get them through until lunch.

A bowl of brown rice, topped with some veg and a couple of ounces of chicken, or a portion of beans for lunch, and a glass of fresh juice for a touch of sweetness.

For an afternoon snack, they might like some fruit or sliced veg, or a small bowlful of nuts and seeds.

A bowl of pasta, topped with tomato sauce and some grated cheese for dinner, and a bowl of chopped fruit and yogurt for dessert.

And make sure they’re drinking plenty of fluids throughout the day, preferably water, milk or 100% fruit juice, served between and with meals and snacks.

But given that you don’t always have complete control over the meals your preschooler eats each day, how can you be sure that your child is getting enough calories?

How do you know if your child is getting enough calories?

While calorie estimates do help you to plan your family's meals and snacks, your child’s internal hunger cues ultimately make for the best gauge. If they love their running and active play and often complain of being hungry after meals and snacks, they might well need bigger portions or may not be eating enough of certain essential food groups. Similarly, don’t force them to finish their plates based on estimates for their age group, as every child is different and some will simply require fewer calories.

Aside from that, if their height and weight maintain a steady increase that aligns roughly with the national average, and they don’t often complain of hunger, they’re likely getting their fill. The average height of a 4-year-old is 40 inches (1.02 metres), while the average weight sits at around 35 pounds (15.88 kilograms), but do bear in mind that every child is wonderfully different, so these are only rough estimates. If you’re still feeling unsure, speak to your doctor.

How many calories does my preschooler need per day?

Unii explains what the need and what to put on the table.