Age: 3 years old
Height: 2 feet 9 inches
Weight: 14kg -30pounds
The Benedict Harris calculations for the BMR were based on the weight and the height and age of the chid, so the child’s BMR is 926.5.
To calculate her daily calorie intake I needed to calculate the amount of activities the child does on a daily basis, so I have based this on the child’s activity at the child:
Moderately active, based on activity at the cylch 3-5 days a week: 1.55
So to work this out I need to times the child’s BMR with the activity which was 1.55
926.5 * 1.55= 1,436 calories.
A Healthy Diet
By the age of 3 years it’s important to offer children a range of tastes, colours and textures as this will help the child to learn to enjoy a wider variety of foods. We need to aim to ensure the child receives the balanced supply of energy and nutrients needed for healthy growth and development.
Children will need a selection from all the following daily:
Bread, rice, potatoes pasta and other starchy foods, these should be served with all main meals. E.g.
Breakfast: Cornflakes, Rice Krispies, weetabix.
White bread, but try to serve Rye, granary or wholemeal to provide fibre in the child’s diet. Potatoes, sweet potatoes, or butternut squash, boil mash or bake them.
2. Meat, fish, egg, beans and other non-dairy sources of protein, serve twice a day…..include with main meal.
Minced beef, meat such as beef, chicken, turkey or lamb. Shepherd’s pie, spag bol, meatballs and pasta. Sandwiches…..Meat slices, pate, peanut butter, homous, tuna, sardines, pulses such as chick peas, red kidney beans, baked beans, lentils, these work well in a curry/ casserole.
3. Oily fish, such as fresh tuna, tinned or fresh mackrele, salmon, pilchards and sardines once or twice a week.
4. Milk and dairy foods, offer 3 servings of dairy daily, (1 serving of dairy is a small glass of milk about 120ml per 4oz), 1 slice cheese, 1 average pot (125ml) of yoghurt or 2 small pots of fromage frais. Semi-skimmed milk, use in cereals at breakfast. Yoghurt, yoghurt drinks or fromage frais are good for puddings or snacks. Melted cheese on a jacket potatoes at tea time, or try adding natural yoghurt to curries.
5. Fruit and Veg: offer a serving daily (one fruit , 1 veg serving is approx. equivalent that will fit in the child’s hand). Fruits are rich in minerals, vitamins and fibre. Fruit between meals as snacks, sliced veg in sandwiches with pizzas or soups or main meals. Fresh frozen dried or tinned fruit are good to make puddings, but need to be in juiced and not syrup.
Drinks: 8 cups a day: water, milk, but no more than 3 servings of milk a day. Juice that is 100% juice or fresh fruit juice it’s best diluted. No squashed, fizzy drinks as these can cause tooth decay.
Healthy snacks: 2-3 snacks a day, from veg, fruit, cheese, oatcakes,…