Healthy eating is vital for preteens because their bodies are going through periods of rapid growth and development. A key component of proper development is obtaining adequate amounts of vitamins and minerals through the diet. A healthy diet also helps decrease the risk of developing chronic diseases such as hypertension, diabetes and obesity.
Breakfast
Taking time for breakfast is vital because it is the most important meal of the day. However, according to Healthy Children, 20 to 30 percent of adolescents do not eat breakfast. Preteens that eat breakfast are not only healthier compared to those who do not, but they also perform better in school and have more energy. Breakfast is also a good opportunity to eat calcium-rich and high-fiber foods. Quick and healthy breakfast options include fruit smoothies, fortified cereals and oatmeal.
Balanced Diet
Preteens need to eat a balanced diet to ensure they are getting the right amounts of vitamins and minerals. A balanced diet contains various foods from all the basic food groups. Carbohydrates are an important source of energy, with whole grains being the preferred option. Fruits and vegetables are high in antioxidants, fiber, minerals and vitamins A, B and C. Dairy products, which should be low in fat, are a good source of magnesium, calcium and phosphorus. Calcium is particularly important for preteens for bone growth and strengthening; preteens need 1300 mg of calcium per day. Lean meats, fish, beans, nuts and eggs provide protein, iron and zinc, which are vital for growing muscles.
Portion Control
Being aware of proper portion size helps limit the number of calories preteens consume. Excess calories can lead to weight gain or obesity. Learning how to read food labels can help with portion control. Preteens should understand and pay attention to total serving sizes, calories and percent daily values, which indicate the amount of vitamins and minerals present in each serving. Children ages 9 to 13 should eat 1 1/2 cups of fruits, 2 to 3 cups of vegetables, 3 cups of dairy, 5 oz. of protein and 5 to 6 servings of carbohydrates daily. Preteens should avoid eating empty calories found in foods like sodas, cakes and cookies, which have limited nutritional value.
Water
Another part of healthy eating is ensuring that preteens are properly hydrated. More than half the body is made of water, which is essential to the proper functioning of tissues, organs and cells; water also helps maintain body temperature, remove wastes and it lubricates joints. Preteens should consume at least 64 oz. of water per day, although this may vary depending on activity levels.
References
- Healthy Children; The Case for Eating Breakfast; May 13, 2011
- American Dietetic Association: Nutrition for Growing Bodies
- National Institute of Health: How Much Calcium do Kids Need
- USDA My Plate: How Many Grain Foods are Needed Daily
- USDA My Plate: How Many Vegetables are Needed daily or Weekly
- USDA My Plate: How Much Fruit is Needed Daily
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