Kids come in all sizes and each person's body burns energy (calories) at different rates, so there isn't one perfect number of calories that a kid should eat. But there is a recommended range for most school-age kids: 1,600 to 2,200 per day. What does 2000 calories look like?
Some people mistakenly believe they have to burn off all the calories they eat or they will gain weight. This isn't true. Your body needs some calories just to operate — to keep your heart beating and your lungs breathing. As a kid, your body also needs calories from a variety of foods to grow and develop. And you burn off some calories without even thinking about it — by walking your dog or making your bed. But it is a great idea to play and be active for at least 1 hour and up to several hours a day. That means time spent playing sports, just running around outside, or riding your bike Watching TV and playing video games won't burn many calories at all, which is why you should try to limit those activities to 1 to 2 hours per day. A person burns only about 1 calorie per minute while watching TV, about the same as sleeping!
1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, etc. is about 80 calories. You’d need to walk 0.8 miles or 1600 steps, assuming you cover one mile in 2,000 steps. 2 Hershey’s Kisses are about 50 calories. You’d need to walk 0.5 miles or 1000 steps.
1 mini Reese’s Peanut Butter Cup is 33 calories. You’d need to walk 0.33 miles, or 660 steps. 1 full size chocolate candy bar (Snickers, Hershey, etc.) is about 275 calories. You’d need to walk 2.75 milesor 5500 steps.
2 Brachs caramels are about 80 calories. You’d need to walk 0.8 miles or 1600 steps. 1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.) is about 55 calories. You’d need to walk 0.55 miles or 1100 steps.
1 Fun Size M&M packet – Plain or Peanut, is 90 calories. You’d need to walk 0.9 miles, or 1800 steps. 1 King Size chocolate candy bar (Snickers, Hershey, etc.) is about 500 calories. You’d need to walk 5 milesor 10000 steps.
1 small Tootsie Roll is 25 calories. You’d need to walk 0.25 miles, 0.40 kilometers, or 500 steps.
2 Brachs caramels, 2 Hershey’s Kisses, 1 small Tootsie Roll, 1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, etc.) 1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.), 1 Fun Size M&M packet – Plain or Peanut, 1 mini Reese’s Peanut Butter Cup, 1 full size chocolate candy bar (Snickers, Hershey, etc.), 1 King Size chocolate candy bar (Snickers, Hershey, etc.)… the grand total is 1188 calories. You’d need to walk 11.88 miles, 19.16 kilometers, or 23,760 steps. For kids — as a guideline, to burn off 7000 calories a one hundred pound child would have to walk for almost 44 hours or play full-court basketball for 14.5 hours.
Don’t Worry Too Much … Just remember – we and our bodies have an amazing ability to compensate for occasional holiday overeating – as long as those holidays don’t turn into weeks that turn into months.
Your Diet and Activity Is physical activity an important factor to your diet? Yes. Physical activity burns calories and can help balance caloric intakes. An active person requires more calories than a non active person so this is taken into account when creating diets. Try to: Engage in physical activity every day Exercise at a comfortable effort level (this can be moderate, such as brisk walking) Exercise for a duration of at least 30 minutes total per day (this can be intermittent, a few minutes here and there throughout the day)
Grains Grains are made up of carbohydrates. There are two types of grains– Carbohydrates give the cells in your body the fuel they need! Whole grains and refined grains.
Whole & Refined Grains Brown rice Wheat bread Oatmeal Quinoa, buckwheat, whole rye Whole grains use the whole kernel, which includes lots of healthy nutrients. White bread Noodles & spaghetti White rice Most breakfast cereals Refined grains have only part of the grain, leaving behind fuel that your body breaks down quicker.