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Healthy Diets for Preteens

According to the Center of Disease and Prevention, 9 million United States pre-teens are obese. This epidemic is directly linked to the development of type 2 diabetes in children and early risks of heart disease and cancer. Eating a healthy diet starts in the home. It is essential children are introduced to healthy foods so they may make good food decisions outside of their home and later in life.

  1. Calories

    • Tweens need to eat a correct amount of calories. The caloric intake varies depending upon age, height and physical activity. If your child is active in sports, he/she might need to eat more calories to replenish the body with enough energy. A general guideline of 1,970 to 2,200 calories for boys and 1,740 to 1,845 for girls is recommended; however, it is better to get a specific number. Calorie calculators are available online or a consultation with a doctor can determine the correct amount of calories your child needs.

    Calcium

    • Many adults suffer from calcium deficiency, which can be traced back to their childhood. From birth to age 30 to 35, the body is able to store all the calcium eaten to protect and maintain the bones. It is essential for growth and bone density. After 35, the body can no longer store calcium and needs to be replenished continuously. By incorporating foods rich in calcium (milk, dark, leafy greens -- kale, spinach, collard greens), early in life, people become accustomed to eating certain foods that become beneficial later in life. Pre-teens are recommended to have at least 1,300 mg of calcium a day.

    Iron

    • Anemia is the leading disease among pre-teens due to iron deficiency. The first signs are exhaustion and fatigue, but anemia can lead to severe chronic illness. In anemia, the hemoglobin production is reduced and not enough red blood cells are created to help the transport oxygen. Children this age go through growth spurts, which means their body needs more vitamins and minerals than it once did. The Office of Dietary Supplements recommends 8 to 10 mg of iron a day. It is best eat iron-rich foods like: chicken, beef, oatmeal and beans.

    Processed Foods

    • Pre-teens are the fastest-growing consumers in America. Unfortunately, many processed foods are marketed toward this age group. It is essential pre-teens do not develop a taste for refined sugar or processed foods and junk foods. Candies, sodas and other sweets should also be limited. It is impossible to watch what your children eat at school, friends' homes or at restaurants. However, by providing healthy, nutritional foods at home, your pre-teen may be less likely to crave or desire unhealthy foods.

    Vegetarians

    • It has been proven a vegetarian diet is one of the healthiest diets; however, many new, young vegetarians are uneducated about eating the right foods; and end up eating mostly carbohydrates. If your child is interested in a vegetarian lifestyle, teach him or her the importance of protein substitutes like: tofu, tempeh, dark, leafy greens and legumes.

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