Trying to get children of this age group to eat healthy can be quite a struggle which is why it is good to remind the children of the problems that they can face in the future if they don't eat healthy. Some problems that the children might face in the future if they don't eat healthy in their younger years can be obesity, and dental caries which is also know as tooth decay.
In order for your child to stay healthy at this age is to include the following nutrients into his or her diet.
Calorie Requirements:
The amount of calories that a child should have is a range between 1,400 - 2,200 because the amount of calories are different for a growing boy and a growing girl. The following information should explain it.
Boys: For the boys of this age they require about 1,600 - 2,200 calories per day
Girls: For the girls of this age they require about 1,400 - 2,000 calories per day
This amount of calories is required by each of the children of this age because they are there to help them maintain a healthy weight, so then they can grown up to become heathy young me and woman. However if your child is overweight or obese- talk to your doctor about the calories requirements and see how your doctor can assist you.
Protein:
Girls and Boys are recommended to have around 34 grams of protein each day however active children of this age may need more protein as they use a lot of protein when playing sports especially. Some sources of protein that are good for your child to eat are Lean Meats, Chicken, Turkey, Eggs, Low-fat dairy products, Peanut Butter, Nuts and Seeds- these foods are quite common for a child of this age to consume because they do do a lot of sport and other physical activities that eating these foods can keep the protein levels up.
Carbohydrates:
Boys and Girls of this age devision need aprox 130 grams of Carbohydrates per day because at this age they do a lot of sport and other activities, so having carbs in their body can give them enough energy so that they can fulfil the activities that are placed in front of them. Good sources of carbohydrates are wholegrain foods, brown rice, pasta, fruits, vegetables example potatoes. Carbohydrates are important in a growing body of a boy or girl because they allow them to have enough energy to still be a growing boy or girl.
Fats:
Not only do fats provide energy they also provide certain fats that are good for things like brain development in children of this age. Fats should make up about 25 - 35% of a child's diet or about 50 - 70% of a child's diet that eats aprox 1,800 calories a day. Sources of healthy fats for 10 - 11 year old children are things like Purified Fish Oils, Vegetables, Hummus, Avocados, Nuts, Seeds, Peanut Butter. While there are many sources of bad fats for example some are Sugary Foods, Creams, Milk Products. These all can be high in fats which is why you have to be careful with how much of those fatty products you eat.
Vitamins and Minerals:
Because of the amount of Carbohydrates, Protein and Fats that your child is eating, through out all of those foods they are getting the right dosage amount of Vitamins and Minerals that he or she needs, but when you have children that can be extremely picky with what they eat, they tend to not get the right nutrients that he or she needs, which is why in order for a child of this age group to get the nutrients he or she needs, it is a good idea that you talk to your doctor about getting some vitamin and mineral supplement tablets just for them to have so they get all the nutrients they require as a growing child. They would only have to stay on these tablets until you thought that they were ok now or the had grown out of the picky food stage but talk to your GP about it for more information.
In order for your child to stay healthy at this age is to include the following nutrients into his or her diet.
Calorie Requirements:
The amount of calories that a child should have is a range between 1,400 - 2,200 because the amount of calories are different for a growing boy and a growing girl. The following information should explain it.
Boys: For the boys of this age they require about 1,600 - 2,200 calories per day
Girls: For the girls of this age they require about 1,400 - 2,000 calories per day
This amount of calories is required by each of the children of this age because they are there to help them maintain a healthy weight, so then they can grown up to become heathy young me and woman. However if your child is overweight or obese- talk to your doctor about the calories requirements and see how your doctor can assist you.
Protein:
Girls and Boys are recommended to have around 34 grams of protein each day however active children of this age may need more protein as they use a lot of protein when playing sports especially. Some sources of protein that are good for your child to eat are Lean Meats, Chicken, Turkey, Eggs, Low-fat dairy products, Peanut Butter, Nuts and Seeds- these foods are quite common for a child of this age to consume because they do do a lot of sport and other physical activities that eating these foods can keep the protein levels up.
Carbohydrates:
Boys and Girls of this age devision need aprox 130 grams of Carbohydrates per day because at this age they do a lot of sport and other activities, so having carbs in their body can give them enough energy so that they can fulfil the activities that are placed in front of them. Good sources of carbohydrates are wholegrain foods, brown rice, pasta, fruits, vegetables example potatoes. Carbohydrates are important in a growing body of a boy or girl because they allow them to have enough energy to still be a growing boy or girl.
Fats:
Not only do fats provide energy they also provide certain fats that are good for things like brain development in children of this age. Fats should make up about 25 - 35% of a child's diet or about 50 - 70% of a child's diet that eats aprox 1,800 calories a day. Sources of healthy fats for 10 - 11 year old children are things like Purified Fish Oils, Vegetables, Hummus, Avocados, Nuts, Seeds, Peanut Butter. While there are many sources of bad fats for example some are Sugary Foods, Creams, Milk Products. These all can be high in fats which is why you have to be careful with how much of those fatty products you eat.
Vitamins and Minerals:
Because of the amount of Carbohydrates, Protein and Fats that your child is eating, through out all of those foods they are getting the right dosage amount of Vitamins and Minerals that he or she needs, but when you have children that can be extremely picky with what they eat, they tend to not get the right nutrients that he or she needs, which is why in order for a child of this age group to get the nutrients he or she needs, it is a good idea that you talk to your doctor about getting some vitamin and mineral supplement tablets just for them to have so they get all the nutrients they require as a growing child. They would only have to stay on these tablets until you thought that they were ok now or the had grown out of the picky food stage but talk to your GP about it for more information.
The table above came from http://pediasure.com/kid-nutrition/child-nutrition-facts