An 11-year old girl of average height and weight should consume approximately 1,800 calories per day. If your daughter falls into this category, offering a variety of foods from each of the groups listed in the food pyramid will help her reach this goal. She will consume each of the nutrients she needs for continued growth and development. Knowing how much to offer from each group will help you build a menu that meets her nutritional and health needs.
Fruits and Vegetables
Including a variety of fruits and vegetables in your 11-year old daughter's daily diet will ensure that she gets sufficient intake of vitamin C, potassium, vitamin A and potassium. Serving several different colors each day is key because each one supplies different essential nutrients your daughter needs as she continues to grow and approach puberty. MyPyramid.gov reports that an 11-year old girl needs 1.5 cups of fruit each day and 2.5 cups of vegetables. Offer options like apples, carrots, grapes, bell peppers, spinach, squash and tomatoes to pack as many colors as possible into the menu.
Grains
The grains group consists of many foods like cereal, pasta, bread, rice and tortillas. Your 11-year old daughter needs six ounces of grain foods each day to support healthy growth and development, MyPyramid.gov notes. Opt for whole grains whenever possible because they are higher in dietary fiber and may also contain more nutrients. Make your daughter's sandwich on whole wheat bread and replace white pasta with a whole wheat variety. Brown rice and oatmeal are additional whole grain foods to include in her diet.
Milk
The calcium your 11-year old gets from milk is crucial for the formation of her bone mass, as well as the health of her teeth. You should aim to provide your daughter with three cups of milk each day to ensure that she gets the calcium her bones and teeth need. Milk also supplies your daughter with vitamin D, which she needs to help her body absorb calcium. Other dairy foods, such as low-fat yogurt and reduced-fat cheese, can supply calcium as well.
Meat and Beans
The protein found in meat and beans helps support the growth of your 11-year old daughter's body, including her muscles, tissues and cells. She also needs adequate amounts of protein for energy so she can learn and be active. Your daughter should consume five ounces of meat or beans per day. Offer lean beef, white meat chicken, fish, eggs, nuts and canned beans to help her reach this goal.
Fats
Unsaturated fats, found in foods like olive oil, avocados and nuts are an essential part of your growing daughter's diet because they help fuel her body and promote physical activity. Fat of any kind should be limited because it can lead to health problems and weight gain. Aim for 5 tsp. or less of oils each day to keep your 11-year old daughter as healthy as possible.
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