Preteen (9 to 12 years)
It’s time to get a little more hands-off with eating at this age, as your child will have probably developed what they consider to be their palette for the time being. This is also a really good time to ask your child to cook a meal for the family every once in awhile so the option is in their hands. They might even develop a lifelong passion for cooking!
The nutritionists over at SuperKids Nutrition believe these years are an especially important development stage for adulthood, so nutrition is at its most important. Portion sizes can slowly increase to where most adults should be—about 2 1/2 cups of dairy, 3 cups of veggies and 5 ounces of protein.
For Reference:
Protein: 5 ounces of meat, at 2 servings per day
Dairy: 2 cups yogurt or 1 oz. cheese, at 3 servings per day
Veggies: 2 cups salad or 1 cup cooked carrots or broccoli, at 3 servings per day
Fruits: 1 medium banana, at 2-3 servings per day (this can be subbed out for veggies only)
Grains: 1 mini bagel or 1/2 cup cooked pasta, at 1 serving per day
Pro Tip:
Don’t get pushy with food intake. Your child’s appetite can fluctuate quite a bit at this stage, so it’s important to have a judgment-free zone when it comes to the kitchen.
Teenagers (13 to 18 years)
The older they get, the less control you’ll probably have over food choices (hello, lunches out with friends and fast food during game nights). These are also big growth years. Your teenager will want to sleep more and eat more, so portions may increase during this time.
Portions can be adult-sized by this point, but education on appropriate portion sizes should be a priority. Relate portions to everyday items (a deck of cards is a serving of protein) for ease–chances are, measuring spoons are nowhere to be found in the school cafeteria. Also, be cognizant of commenting on eating habits during this stage. Empower your children to make good choices, but don’t criticize or shame them for any unhealthy choices they do make.
For Reference:
Protein: 8 ounces of meat, at 2 servings per day
Dairy: 2 cups yogurt or 1 oz. cheese, at 3 servings per day
Veggies: 3 cups salad or 1 cup cooked carrots or broccoli, at 3 servings per day
Fruits: 1/4 melon, at 2-3 servings per day (this can be subbed out for veggies only)
Grains: 2 slices of bread or 1 cup cooked pasta, at 1 serving per day
Pro Tip:
Keep healthy snacks around, so your teens always know what’s available in the house should they get hungry between meals. This might include mozzarella sticks, chopped fruits or nuts.
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