As your children get older, it's hard to ignore the influence others have on food preferences, and getting your kids to make healthy choices can be more of a challenge. Following a healthy eating guide for kids age 10 to 11 can help you at least provide the right foods and help your children learn and develop healthy eating habits. The following recommendations are based on a 10 to 11 year old that exercises for at least 30 minutes each day, such as after school sports or running around outside.
Grains
Grains are a major source of energy for your kids. They also supply B vitamins, iron, magnesium and selenium. Try to provide your kids with more whole grains to increase fiber intake. Fiber in food helps control hunger for better weight management. Kids 10 to 11 need 5 to 6 oz. of grains a day. A 1-oz. serving includes one slice of bread, 1 oz. of ready-to-eat cereal or 1/2 cup of cooked pasta or rice.
Vegetables
Vegetables are low in calories and full of essential vitamins and minerals your kids need for growth and development, including vitamin A and vitamin C. Kids 10 to 11 need 2 to 2-1/2 cups of vegetables a day. More richly colored vegetables, such as broccoli and carrots, tend to be more nutrient-dense, making them very healthy choices. Other healthy choices include spinach, green beans, peppers, tomatoes and peas. Kids can be picky when it comes to vegetables. If you let them help you pick out and prepare the vegetable of the day they may be more willing to eat them.
Fruits
Fruits are also nutrient-rich and low in calories. Kids need 1-1/2 cups of fruits a day. Try to limit fruit juice and instead encourage your children to meet their daily fruit needs with whole, canned or dried fruits, which are higher in fiber. Healthy fruit choices include apples, oranges, melon, berries, bananas, grapes, unsweetened canned fruit and raisins.
Milk
Young kids need adequate intakes of milk to support bone health and growth. Kids 10 to 11 should get 3 cups of milk or milk products a day to meet needs. Low-fat and nonfat milk products make healthier choices because of their lower calorie and fat content. Healthy milk choices include 1 percent fat milk, skim milk, low-fat and nonfat yogurt and low-fat cheese. A 1-1/2 to 2-oz. serving of cheese equals 1 cup of milk.
Meat and Beans
Meat and beans help your kids meet their protein, iron and zinc needs. Active kids 10 to 11 need 5 oz. of meat or beans a day. Provide your child with a variety of different foods from this group to vary nutrient intake. Healthy food choices include poultry, fish, lean beef, lean pork, beans, eggs, nuts and seeds. A 1/4 cup of cooked beans, one egg and 1/2 oz. of nuts or seeds equal a 1-oz. serving.
Oil
Oils provide essential fatty acids, but calories are high and portion sizes are small. Kids 10 to 11 need 5 tsp. of oil a day. Food sources include olive oil, safflower oil and canola oil. Some foods also naturally contain oils, such as nuts, seeds and avocados. While these foods are healthy choices, keep portion sizes small to prevent excessive calorie intake.
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