What about our kids?

In all my BMR/RMR/TDEE formula figuring out, counting calories, exercise planning, etc, I think I've figured it out for myself. BUT...what about my son??

I didn't know anything about nutrition (aside from the 4 basic food groups, which later turned into the food pyramid that you learn in school), and I certainly didn't care until I was an adult. I didn't worry about exercise, nor did I know the importance of it, although I got plenty because in those days we rode our bikes outside til dark, I took dance classes, and we actually had to run around and play sports in gym class 3 days a week. I was never overweight as a kid, have never had any health problems really, and didn't really even thinking about diet and exercise until I became a young adult.

Fast forward to now, I have a 5 year old. He is not overweight, in fact he's a little shrimp with a 6 pack (it's actually kind of creepy how lean he is). His father and I were both small kids, and are both relatively petite adults, so he will probably never be a big kid. But I don't care what size he is---am I making sure he is HEALTHY?

I guess my question is how can I make sure he is receiving the right amount of calories per day for his VERY active little body (he is constantly in motion), while dealing with the typical food issues you have with a 5 year old (typical picky eater)? Can I use the same calorie formulas for him that I use for myself (except not creating a deficit, since he doesn't need to lose weight)?

I don't see why you can't follow the same general idea. Less processed, more whole foods, fruits, veggies, meats, etc. Granted, I've never had to look into it for someone other than myself. For something he doesn't normally like, try making it a different way or something?

Personally I wouldn't worry about caloric intake for an active child, just make sure he eats a balanced diet and try to keep the junk food in check (I brainwashed my kids from an early age that the Golden Arches was poison...) Most kids will eat when they're hungry and, when they're growing, need a caloric surplus. Trust his appetite.

In all my BMR/RMR/TDEE formula figuring out, counting calories, exercise planning, etc, I think I've figured it out for myself. BUT...what about my son??

I didn't know anything about nutrition (aside from the 4 basic food groups, which later turned into the food pyramid that you learn in school), and I certainly didn't care until I was an adult. I didn't worry about exercise, nor did I know the importance of it, although I got plenty because in those days we rode our bikes outside til dark, I took dance classes, and we actually had to run around and play sports in gym class 3 days a week. I was never overweight as a kid, have never had any health problems really, and didn't really even thinking about diet and exercise until I became a young adult.

Fast forward to now, I have a 5 year old. He is not overweight, in fact he's a little shrimp with a 6 pack (it's actually kind of creepy how lean he is). His father and I were both small kids, and are both relatively petite adults, so he will probably never be a big kid. But I don't care what size he is---am I making sure he is HEALTHY?

I guess my question is how can I make sure he is receiving the right amount of calories per day for his VERY active little body (he is constantly in motion), while dealing with the typical food issues you have with a 5 year old (typical picky eater)? Can I use the same calorie formulas for him that I use for myself (except not creating a deficit, since he doesn't need to lose weight)?

I don't see why you can't follow the same general idea. Less processed, more whole foods, fruits, veggies, meats, etc. Granted, I've never had to look into it for someone other than myself. For something he doesn't normally like, try making it a different way or something?

This. Feed him the best you can, and he will be ok. Don't fill him full of hotdogs, and kraft dinner and all the other "kid" foods that parents like to turn to. I wouldn't worry about his calorie limit at all. Kids will ea when they are hungry, and they will stop when they are full. Obviously if he is healthy and happy now you are doing exactly what you need to be doing, so just keep doing it.

Fast forward to now, I have a 5 year old. He is not overweight, in fact he's a little shrimp with a 6 pack (it's actually kind of creepy how lean he is). His father and I were both small kids, and are both relatively petite adults, so he will probably never be a big kid. But I don't care what size he is---am I making sure he is HEALTHY?

I guess my question is how can I make sure he is receiving the right amount of calories per day for his VERY active little body (he is constantly in motion), while dealing with the typical food issues you have with a 5 year old (typical picky eater)? Can I use the same calorie formulas for him that I use for myself (except not creating a deficit, since he doesn't need to lose weight)?

You control the food (and from the other posts you're doing a great job). With a healthy, active child eating good wholesome foods, his appetite will do the rest.

The only thing you have to worry about is if you aren't feeding him good, wholesome, nourishing food.

From your description, your only problem is that you're overthinking this. Nice job.

My 5 year old is also very active and really skinny. His last appointment, he was something like 150% for height and only 10% for weight. Super tall and lean. I don't worry about how much he eats, and yes he eats a lot. I figure if they are very lean and not wanting to pig out on junk food, then they are actually listening to what their body needs. He eats lots of raw fruit everyday and those are always his requested snacks. We usually have healthy dinners, but on Fridays I let them have pizza and dessert. Of course he pigs out on pizza, but he knows it's a treat.

On the other hand, my almost 3 year old LOVES healthy food, but has a fat belly. He literally sits around eating bowls of raw spinach with no dressing or anything. He always gets seconds and thirds on veggies and fruit. He does not like junk food. However, he is much of an "academic" than my five year old. My five year old will never sit down or stand still, while my 3 year old spends most of his time sitting (reading, writing, playing Leap Pad), even when I send him outside, he sits and builds things, observes bugs, different flowers, and so on. His big brain matches his big belly.

I think as long as your doctor says all is well, then let your little one trust their instincts.

Little kids are usually really good at regulating their own food intake and eating the right amount naturally. the fact that your son's so lean is evidence that no-one needs to count calories for him


you can help kids to carry on being able to eat the right amount naturally by:

- giving them lots of opportunities for active, outdoor play, and any sports etc they enjoy
- offering a wide range of healthy foods (as you're eating healthy, then have family meals where the kids eat the same as the adults (although if you're eating skimmed/low fat dairy, younger kids should have full fat unless they have been told by a doctor that they need to lose weight)
- letting them control what goes on their plate within reason (e.g. put the family meal on the table, let them decide how much of each food goes on their plate, and let them refuse a particular food if they don't want it)
- don't make them clear their plates, if they haven't finished the leftovers can go in the fridge for later - in encourage my kids not to put anything on their plate unless they know they're going to eat it
- encourage them to eat slowly and chew their food carefully
- make mealtimes a fun family affair with conversation and a relaxed atmosphere
- give your child water to drink
- keep healthy snacks on display in the house, keep unhealthy snacks hidden away (or don't buy them at all if poss)
- allow unhealthy treats in moderation but don't make too big a deal out of it, and make healthy substitutions if you buy junk food, e.g. buying them juice with a meal rather than pepsi (juice is still full of sugar but it's got a lot more vitamins in than pepsi) the idea is that they see junk food as just another food, nothing special and nothing "forbidden fruit tastes the sweetest" about it either

I do all the above with my kids (age 5 and 2) and it works out fine they eat a range of healthy foods and are the right weight for their height, the older one is a little bit on the thin side but her build is naturally like that and she eats well.

What others have said is true - you don't need to worry too much about calories with a growing, active kid. Offer whole, healthy, unprocessed foods. Let him eat when he's hungry and stop when he's full. Kids are good at this. He'll learn by your example to make good food choices, and that's the best thing you can do for him!

My mom had a great system when I was growing up (for the record, my getting fat is not on her - I made my own choices): she would take us to the grocery store or farmer's market, and have us choose a "rainbow" of fruits and vegetables. Then, at meal times, we could choose a fruit and a vegetable, but had to have one of each. This was an especially good system for my little brother, who was THE PICKIEST EATER.