Discretionary Calories
By: Joan Knoll, BPS Licensed Registered Dietitian
Discretionary calories are the calories left after meeting nutrient requirements from the healthy
foods that help our children grow, learn in school, and stay healthy. This “leftover” amounts to
about 10% of total calories or about 150 calories per day for a young child. They are most often
consumed as “empty calories” found in items high in solid fats and added sugars that lack
vitamins, minerals, antioxidants, protein, and fiber. Parents may want their child to use them
for an occasional fried food, a sweet treat or beverage, a dessert at a family occasion, etc.
Depending on the number of times these types of foods are offered throughout the day, a
child’s discretionary calories may add up to much more than 150 calories per day.
Not Physically Active
Estimated Discretionary
Calories Allowance
Physically Active
Estimated Discretionary
Calories Allowance
*Average Daily
Discretionary
Calories Consumed
Children 4-8 years
170
170-195
719
Girls 9-13 years
130
130-290
810
Boy 9-13 years old
195
195-410
810
The chart above shows that about 40% of calories children consume are from discretionary
foods and beverages that lack nutrients needed for healthy growth. The Discretionary Calories
Consumed can be reduced to the Discretionary Calorie Allowance by cutting portion-sizes and
use of those items, and replacing with nutrient-rich, healthy foods.
Instead of:
Substitute with:
Soda Pop (12 oz)
Hershey Bar
French Fries
(Kids Meal Size)
Cheese or Peanut
Butter Crackers
Potato Chips (1 oz)
170 calories
230 calories
350 calories
Snack Bar or
Cereal Bar
Frosted Cupcake
Hard Candy/Sucker
150-250 calories
190 calories
155 calories
300 calories
25-100 calories
Water or Crystal Light
Hershey Kisses (2)
Apple Dippers
with caramel dip
String Cheese
or Fruit (1 small)
Baked Lays (1 oz)
or Triscuits (6)
Crackers (12 wheat thins)
or Pretzel Twists (17)
Small Chocolate Cookies (2)
Sugar-free Gum
0 calories
45 calories
35 calories
100 calories
80 calories
60 calories
120 calories
95 calories
105 calories
110 calories
100 calories
0 calories