In order for our tweens (a person who is between the ages of 10 to 12 years old) to fully develop, they’ll need to get certain vitamins and minerals. Since they grow at lightning speed, they need all the help they can get. The problem, however, is that they often do not get the required nutrients for their development.
Tweens Short on Calcium
In the U.S., it is estimated that most tweens only receive half the daily recommended amount of calcium. To help your child boost his calcium intake, provide them with calcium rich foods, such as milk, yogurt and cheese. You can also give them tofu since this is also rich in calcium, and calcium fortified orange juice and soy milk.
Teach them how to make their own yogurt-based smoothies to encourage them to consume calcium and fruit. Let them combine 1 cup of plain vanilla yogurt with ½ cup of low fat milk, ½ cup of fruit (bananas, blueberries, strawberries, etc.), and ¼ cup of ice. Blend them together until smooth.
Tweens Consume too many Calories
Sweetened drinks such as juice, or sweet, and sugary drinks are the largest source of added sugar in the diets of U.S. children. To lessen drinking such drink sweeteners, offer them cold water or milk. Make certain that fresh fruit is always available, and lessen on giving them snacks that do not provide nutrition such as chips, cookies or cakes. Preteens need calories, especially as they are near their puberty or when they prepare for a growth spurt. Help them by giving them nutritious food and avoid added sugars.
Tweens not Consuming Whole Grains
Most of us love to eat white bread, but instead of white bread, try to switch to buying whole grain breads. Avoid refined grains like corn flakes, pastas, pretzels, white rice, and other refined white bread products. Buy whole grain products such as wild rice, barley, and rolled oats. Include whole grains in your everyday cooking. Try brown rice instead of white rice, or try whole wheat spaghetti. There are so many whole wheat options that your tweens can eat, and they are pretty good too, so your kids can get used to them and love them.
Tweens are Busy and Hungry
It is easy to make some nutritional errors when your tweens are going from one activity to the next, and they will just grab the first snack they see without even knowing that the snack they pick is not even healthy. Make certain to stock your pantry with healthy snacks, and make sure that your kids can find and get them easily. Be sure that fruit and vegetables are washed and ready to eat. Fruits, nuts, yogurt, rice cakes, whole grain cereals, dried fruit, carrot sticks, peanut butter, celery sticks, are just some of the healthy snack options your tweens can enjoy. Make sure that your child is present during meal time, as this is also a great time to catch up with their lives and a great social time for everyone.
Tweens Do not know What They Need
Most tweens do not understand the need for a healthy meal. However, it is necessary to make your child understand what food they should be eating, and what they should avoid. Educate your tweens about making good choices. If possible, plan menus with them, or create a family shopping list. Your preteen should consume about 1,800 calories per day, eat 6 ounces of grains like whole wheat, 2 ½ cups of vegetables, 1 ½ cups of fruit, 3 cups of milk or dairy, and 5 ounces of beans or meat. The challenge for parents, is that tweens are known as being picky eaters. It may be difficult to ask them to eat everything on our list, when they clearly do not want it. If you think your child’s diet is not sufficient, ask your pediatrician to provide you with some nutritional supplements.
