Elementary aged kids and pre-teens should be eating the same types of food as teens and adults do, but in different amounts, says the Mayo Clinic. Promote your child's rapid growth by learning about how he should be eating and encouraging him make healthy eating decisions no matter where he is.
Importance of Good Nutrition
Kids and pre-teens who combine good nutrition with regular exercise are less likely to be overweight and are at lower risk for diseases such as diabetes, heart disease, stroke, osteoporosis and certain cancers, according to the National Institute of Child Health and Human Development. They're also more likely to have improved cardiovascular function and energy levels, feel a sense of mental well-being, do well in school and recover faster from illnesses and injuries.
Calories and Nutrients
Girls between ages 4 and 8 should consume between 1,200 and 1,800 calories per day depending on their growth and level of activity. Boys in the same age range should consume 1,400 to 2,000 calories per day, according to the Mayo Clinic. Girls between ages 9 and 13 should consume 1,600 to 2,200 calories a day based on their growth and level of activity level, and boys in that range should consume 1,800 to 2,600 calories. For all kids between ages 4 and 13, protein should make up 10 to 30 percent of daily calories, carbohydrates should compose up to about 65 percent and fat should make up between 25 and 35 percent, states the Mayo Clinic.
Nutritious Foods
Offer your child or pre-teen five servings of fruits and vegetables, lean sources of protein such as poultry and beans, whole-grain cereals and breads and low-fat dairy. Give her plenty of opportunities to eat healthy foods by making snacks such as fruits, vegetables, yogurt cups, whole-grain crackers and string cheese readily available, suggests KidsHealth. Keep in mind that kids ages 4 to 8 should consume about 25 g of fiber and 800 mg of calcium each day and kids between 9 and 13 should consume about 1,300 mg of calcium a day. Girls between 9 and 13 should eat about 26 g of fiber; boys of the same age should consume about 31 g of fiber a day, according to the Mayo Clinic.
What to Limit
For the most part, steer clear of deep-fried foods and cook foods by steaming, grilling and broiling them instead, says MedlinePlus. Also limit your child or pre-teen's intake of fast food and junk foods such as candy and chips, but don't forbid them altogether because it will cause your child to feel deprived, says KidsHealth. Finally, replace the majority of your child's soda and fruit-flavored beverages with low-fat milk and water, suggests KidsHealth.
Importance of Family Meals
Kids and pre-teens who regularly eat with their family members are more likely to eat grains, fruits and vegetables. They are less likely to eat unhealthy snacks, less likely to drink alcohol or smoke cigarettes and less likely to use marijuana, says KidsHealth. Use family meals as an opportunity to catch up with your child or pre-teen and to set a good example by making nutritious decisions yourself.
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