Tweens are constantly growing, so it can be extremely difficult to know exactly how much they need to eat. If it seems your child has grown overnight, you may just be right! Tweens can grow up to half an inch in just twenty-four hours. It is not recommended to give your child vitamin supplements unless a doctor recommends them. The best way to ensure your child gets enough vitamins is to have a healthy and balanced diet.
Dietary Guidelines
The best way to know that your child is getting sufficient nourishment from food is to ensure they make healthy choices. Be careful about what groceries you purchase and select plenty of healthy vegetables, fruit, dairy, protein, wholegrain and cereals. The following are daily dietary guidelines for children up to the age of eleven. Older children will require slightly more from each group.
  • Calories: Aprox 70 calories per kg consisting of 55 percent from carbohydrates, 15 percent from protein, and 30 percent from fats (less than 10% should be from saturated fats)
  • Carbohydrates: 5 or more servings per day; for example, a bowl of wholegrain cereal, 2 slices whole grain bread, ¾ muffin or bagel.
  • Fruits: 2 to 3 servings per day; each serving equals 1 cup canned fruit, 1 piece fresh fruit, 100ml of pure fruit juice.
  • Protein: 1 gram per kg or about 3 or more servings per day; each serving should consist of either 2 to 3 ounces meat, fish, or poultry; 1 egg; 100g cottage or ricotta cheese, 90g cooked dried beans or legumes; 3 tablespoons peanut butter.
  • Vegetables: 2 to 3 servings of cooked or raw vegetables per day.
  • Fats: 1 to 3 servings per day of oil, margarine, butter, or salad dressing; one serving equals 1 tablespoon.
  • Sweets: 4 to 5 servings per week maximum, 1 serving equals 1 large cookie.
Your child should also consume less than 300 mg of cholesterol per day and aim to drink 8 glasses of water a day.



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