The tween age -- the years between 9 and 12 years old -- is a time of huge physical change and growth in a child. Your child may begin to fill out and look more like an adolescent as he approaches puberty, and he may eat like food is going out of style. Keeping your tween healthy during this time is crucial. Healthy diets for tweens include a variety of nutrients to promote strength, brain development and growth.
Calorie Count
A healthy diet for children in the tween years includes getting the appropriate amount of calories needed daily. Calories are the fuel that your child uses to run, play, learn and generally be active. The American Heart Association recommends that boys between the ages of 9 and 13 consume at least 1,800 calories daily. Girls in the same age group require approximately 1,600 calories. Children who are very active in sports and other physical activities may need up to 400 more calories daily to ensure healthy development, nutrient intake and weight gain that is appropriate for their age and gender. The key to appropriate calorie intake is making sure that the majority of your child's daily calories are consumed through nutritious food and not sugar- and fat-laden junk foods and snacks.
Nutrients Needed
Adolescents aged 9 to 12 require a large variety of nutrients to stay healthy. A healthy diet for most people includes whole grains, lean proteins, low-fat dairy products, lots of fruits and vegetables, and water. The AHA breaks down these categories for tweens to help children of this age understand how much they need of each nutrient. Nutrient requirements do not vary much between the genders between the ages of 9 and 12. Each child in this age group should consume 3 cups of dairy products daily; low-fat or fat-free milk, yogurt and cheese are healthy choices. The lean meat and bean requirement, or in other words, protein, is 5 oz. daily. Five ounces of meat or fish is not much larger than a deck of playing cards; grilling or broiling meat is the healthier option over sauteeing or frying. Tween-age boys need to include as much as 4 cups of fresh fruits and vegetables for a healthy diet; girls need only 3 1/2 of the same. Grains requirements, which include cereals, pasta, rice, bread, cookies and other baked goods, total 5 oz. for girls and 6 oz. for boys.
Common Shortfalls
Even the tween who eats like a horse and includes mostly healthful foods in her diet can become short-changed in some nutrients. Iron and calcium are two primary nutrients that can sometimes fall by the wayside, especially in girls. Girls who have already begun menstruation may be more at risk for developing anemia through monthly blood loss if they are not consuming the recommended 8 mg of iron daily. Kids who are not big milk-drinkers may fall through the cracks when it comes to calcium intake, which can put them at risk for osteoporosis later in life. If you feel your child is not getting all of his needed nutrients, speak to a pediatrician about the possibility of vitamin supplements.
Considerations
A healthy diet for tweens does not have to mean a restrictive diet, and in most cases should not involve prohibiting certain foods. Children in this age group become increasingly aware of body image both in terms of their own bodies and the influences they see on television. Self-consciousness to some degree at this age is normal, but too much is not a good thing. Preteens and young teenagers should not try to emulate their idols just because they might happen to be skinny. Encourage your 9- to 12-year-old to follow a healthy diet, enjoy an occasional treat and to like himself for who she is, no matter what size she wears. Warning signs that could indicate a possible eating disorder include secretly hoarding food, becoming more picky with the foods she will eat and wearing loose clothing that hides her emerging shape. If your child seems to follow a strict diet that you have not approved, speak to a pediatrician for guidance.
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