Healthy Eating for 10-11 Year Olds

Healthy Eating for 10-11 Year Olds

When kids reach the age of 10 to 11 years old, they’re starting to make their own food decisions. Whether it’s deciding what to order for school lunch, choosing their own snack when they get home from school or eating out with friends’ families, you want them to have firm nutritional habits in place so they make good choices.

Healthy eating for 10- and 11-year-olds looks a lot like healthy eating at any age. They need moderate portions of mostly whole, unprocessed foods that are low in added sugar, sodium and saturated fats. Vegetables and fresh fruits, lean proteins, whole grains, low-fat dairy and healthy fats feature prominently in a healthy diet for kids.

Calories Count

Consuming more calories than you burn at any age can lead to weight gain and contributes to the weight crisis among kids. Since the 1970s, incidences of childhood obesity have more than tripled, according to the Centers for Disease Control and Prevention in 2017. High-calorie, nutrient-poor foods contribute to this rise in obesity.

On average, a 10- to 11-year-old boy needs between 1,600 and 2,200 calories each day. Girls usually need between 1,400 and 2,000 calories. The more active your child, the higher their needs fall in this calorie range. Just as important as not eating too much is to avoid eating too little, which can leave 10- and 11-year-olds nutritionally deficient, which may hamper growth of the body and brain.

Major Macronutrients

Macronutrients are those nutrients your body needs in major amounts for proper function, specifically protein, carbohydrates and fats.

Protein
Most 10- to 11-year-olds need a minimum of 34 grams of protein per day, but your child may need more depending on body size, activity level and whether he is experiencing a growth spurt.

Proteins to emphasize are lean meats, such as white-meat poultry, flank steak, tuna and pork loin. Eggs and salmon are protein-rich and full of essential healthy fats and nutrients that also support growing kids’ bodies and brains. Milk and other dairy products provide not only protein, but bone-building calcium. If your child prefers plant-based proteins, make sure she gets lots of legumes, such as lentils and black beans. About a quarter of your child’s plate at mealtime should be filled with protein foods.

Carbohydrates and Fiber Carbs are a major nutrient kids need for energy. Some 10- and 11-year-olds are carb junkies, reaching for popcorn, cookies, snack crackers and pasta every chance they get. Steer your child away from these refined options and toward whole grain options, such as brown rice and whole-wheat bread, most of the time.

Carbohydrates also provide your child with fiber, which supports a healthy digestive tract. Whole grains, along with lots of fresh veggies and fruit, helps your 10- to 11-year-old get the 22 to 25 grams needed daily. For adequate carbs and fiber, encourage your child to fill a quarter of the plate with whole grains and half of the plate with fruits and vegetables at each meal.

Fat
Although fat is often demonized because it’s calorie dense, fats are essential for health. They support healthy skin and hair, brain development and vitamin absorption.

All fats aren’t equally nourishing, however. Healthy unsaturated fats, such as those found in nuts, seeds, olive oil and avocados should be emphasized. Get healthy omega-3 fats from foods such as fish and walnuts. Minimize intake of saturated fats that come in processed snacks, movie popcorn and fatty cuts of meat, like ribs and brisket.

Minimizing Sugar

Added sugar is ubiquitous in a 10- to 11-year-old’s diet. Minimize it by discouraging soft drinks, limiting desserts and offering whole, fresh fruit at snack time.

The American Heart Association published guidelines in 2016 recommending that people aged 2 to 18 consume no more than 100 calories of added sugar daily; that’s about 6 teaspoons. Just one 20-ounce soda contains 16 teaspoons, almost triple the amount for a whole day.

You can’t dissuade kids from getting sugar when they’re away from home, but you can stop the foods from being available in your own pantry. Choose low-sugar breakfast cereals, offer whole-grain crackers and cut-up veggies as snacks, encourage water when kids are thirsty. Make dessert a special occasion , not an expectation.

Micronutrients

Growing 10- and 11-year-olds need balanced nutrition to promote healthy growth and development. Even if your child eats healthfully most of the time, it may be challenging for him to get all the micronutrients, or vitamins and minerals, in just the right quantities. If you think a multivitamin might be needed, talk with your pediatrician.

References

• Dietary Guidelines 2015-2020: Appendix 2. Estimated Calorie Needs
• Centers for Disease Control and Prevention: Obesity Facts
• Today’s Dietitian: Curbing Children’s Sugar Intake
• Dietary Guidelines 2015-2020: Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations
• USDA ChooseMyPlate.gov

Writer Bio

Andrea Boldt earned her nutrition credentials from the Nutrition Therapy Institute in Denver, Colorado. She’s also a personal trainer, master yoga instructor, run coach, group fitness instructor, marathoner and Ironman triathlete.