Many parents overestimate their children’s needs and the amount of food required (which we do for ourselves as well). It is best to create simple meals and serve smaller portions more frequently throughout the day. Needs for calories and many of the basic nutrients will vary from ages two through ten. Obviously, with increased size and activity, the older children will need more food, which they naturally will eat. The more we can support them in avoiding empty calories, the better chance they will have of optimum growth. During the middle years, the average youngster will gain between five and eight pounds and grow about one-half inch per year, provided they have the nutrients they need. Support a healthy amount of physical activity in place of laziness or too much TV and telephone.

As insurance to prevent nutrient deficiencies, many parents want their children to take some supplements. Chewables are still a favorite, though as they grow, many kids can swallow pills and capsules. Powdered formulas can be added to foods. The nutrient levels shown in the table reflect the RDAs plus a little insurance for the special needs of children between the ages of two and eleven.