Healthy Meals Kids Will Love
The right nutrition can make all the difference in children’s development. Here’s how to be sure they’re getting what they need.
If you’ve gottweens or young teens in the house, you’ve probably already witnessed a slew of changes as their bodies develop from tots to something resembling adults. Good nutrition is crucial for development during this time, and so is passing on healthy eating habits that kids can take with them as they start making food choices for themselves. So what exactly does your child need? Let’s take a closer look at the building blocks for good nutrition at this stage.
Double Down on Protein
Protein is essential for building and repairing muscles and producing enzymes and hormones related to growth and sexual development in 10- to 14-year-olds. While the exact amount is based on weight and gender, kids ages 10 to 13 need approximately 34 g (grams) of protein each day, while those ages 14 to 18 need about 50 g per day. Examples include low-fat milk and yogurt (8 g of protein per cup); meat, chicken, and fish (which all contain about 21 g for a 3-ounce serving); eggs (about 7 g of protein per egg); and plant-based sources like nuts, seeds, and beans (most supply at least 7 g per 1-ounce serving).
Bone Up on Calcium
钙是一个矿产公司reases the size, density, and strength of bones, and during these years of rapid growth, children need more calcium than at any other stage in life. (Girls establish 90% of their adult bone mass by the age of 18 and boys by the age of 20, according to the National Institutes of Health.) “Encouraging calcium intake during the early teen years will promote peak bone mass and reduce the incidence of osteoporosis later in life,” says Jennifer Meyer, M.D., a physician with Westmed Medical Group in Scarsdale, New York. Include dairy products, milk-alternative beverages (such as soy and almond milk), fortified juices and cereals, tofu, and dark green leafy vegetables in your child’s meals for a total of 1,300 mg (milligrams) of calcium daily. (There are about 300 mg of calcium in 1 cup of milk.)
Don’t Forget Vitamin D
Calcium alone isn’t enough, though. To transport calcium from food into the bones for absorption, kids need vitamin D—specifically, 600 IU (International Units) of D daily for kids ages 10 to 14. The catch: It’s tough to get D from food alone, but many calcium-containing foods are fortified with this vitamin. Another source is sunlight, which naturally causes the body to produce vitamin D. Encourage your child to be active outdoors. Bonus: Physical activities, like walking and running, also help strengthen bones.
Beef Up the Iron
Dietary iron is used to make hemoglobin, a protein in red blood cells that carries oxygen to all parts of the body, including muscles. Getting adequate iron is especially important for adolescent girls, who need more than boys once they begin to menstruate (iron can be lost through menstrual blood). Before menstruation, girls ages 10 to 13 need at least 8 mg of iron each day—as do boys in that age group. Once their periods begin, teen girls need 15 mg each day (boys 14 and up need 11 mg). A lack of dietary iron can result in iron deficiency anemia, which can lead to fatigue, weakness, and problems with concentration and memory. You can give iron levels a boost with foods like lean red meat, spinach, beans, eggs, and iron-fortified cereals.
Seek Out Quality Carbs
When it comes to kids, carbs are king, says Julia Oliver, a registered dietitian and owner of Rooted Recovery in Rockville, Maryland. “I typically recommend that over half the food they eat in the day be a carb of some sort,” she says. That’s because carbs are the primary and preferred source of energy for the body, Oliver explains, and if your kid is like most, all that running around means energy needs are at an all-time high. Plus, “the human brain primarily relies on carbohydrate fuel for functioning,” she says. Aim for most of your child’s carbohydrates (about 130 g daily) to come from whole grains, which take longer to digest, so they provide a more stable source of energy than simple carbohydrates (like white bread and soda).
Be a Nutrition Role Model
One of the best ways to get your kids to eat healthily is to do so yourself. A 2021 review in the journal Nutrients found that parents who modeled healthy eating were likely to have kids with healthier eating behaviors as well. Start with these tips:
Make nutritious foods like veggies, fruits, dairy products, whole grains, and lean sources of protein staples of your diet.
Prioritize coming together every night for family mealtime.
Encourage your child to help with meal planning, grocery shopping, and cooking. (Yes, even tweens can learn to cook!) Setting up healthy food habits now can help prevent chronic diseases related to poor nutrition in adulthood.
Plan Ahead
Wondering how all of this works together in a daily meal plan your kid will love? Take a look at some easy options for the week ahead. (Serving sizes will vary by age and gender.)
Monday
早餐:全谷类与牛奶和水果
Lunch:Turkey and cheese sandwich made with whole grain bread; whole grain chips; fruit
Snack:Parfait of plain (unflavored) Greek yogurt; nuts; and dried fruit
Dinner:Salmon, broccoli, and brown rice
Tuesday
早餐:Scrambled eggs with whole grain toast and piece of fruit
Lunch:Tuna salad on whole wheat bagel
Snack:Apple slices with peanut butter
Dinner:Penne pasta with grilled chicken and green beans
Wednesday
早餐:Plain (unflavored) yogurt topped with fresh fruit and granola
Lunch:Avocado (sliced or mashed) on whole grain toast, plus piece of fruit
Snack:Cheese and whole grain crackers
Dinner:Spaghetti with meat sauce and mixed greens salad
Thursday
早餐:Whole grain waffles topped with berries
Lunch:Ham and cheese on whole wheat roll, plus baby carrots and hummus
Snack:Yogurt topped with sliced fruit and nuts
Dinner:Turkey burger, black beans and rice, tomato-basil salad
Friday
早餐:Omelet (made with cheese and veggies) and whole grain English muffin
Lunch:Grilled cheese, baked chips, fruit
Snack:One cup of trail mix made with cereal, nuts, and dried fruit
Dinner:Shrimp scampi pasta, grilled vegetables, whole grain garlic toast
Milk (or a calcium-fortified milk alternative) should be served with all meals and snacks to help your child meet their daily calcium needs.
