On average, school-age children grow a little more than 2 inches (5 centimeters) and put on about 6 ½ pounds (3 kilograms) per year. However, individual children may grow much more or less. At this age, children may be introduced to numerous challenges to good nutrition. Commercials and other advertisements can persuade children to become interested in snacks and foods that are often high in fats and sugars. Highly advertised foods are also purposefully placed at a child’s level in supermarkets. Educating children on health and nutrition can help them choose healthy foods instead of highly advertised foods.
At this age, children may also become more aware of what their peers are eating. Children may feel deprived if certain foods (e.g., chocolate, candy) are banned to them, particularly if the foods are not banned to their friends. Instead of banning a particular food entirely, the American Academy of Pediatrics (AAP) recommends that it is offered only occasionally, such as during special occasions (e.g., birthdays, a weekly “treat day”).
Older children often continue to display many behaviors seen in the toddler years, such as refusal to eat or refusal to eat a certain food. Similarly, the same guidelines, such as not forcing the matter or offering bribes, remain. Healthy children will not starve as long as nutritious food is available.
The AAP recommends that parents and other caregivers use MyPyramid as a reference to ensure that children are getting all the nutrients, vitamins and minerals they need. In general, the AAP recommends that half of a child’s daily calories come from carbohydrates. According to the AAP, children typically can and should receive all the nutrients they require through their diet. Vitamin supplements are not generally necessary. As a general guideline, boys between the ages of 4 and 18 and girls aged 4 to 8 need about 25 grams of fiber daily, and girls aged 9 to 18 need between 31 and 38 grams of fiber every day.
The AAP stresses the importance of breakfast. Research suggests that skipping breakfast can affect children’s intellectual performance. If scheduling problems make it difficult to have breakfast at home, many children can eat breakfast at school. It is important to note that not all school meal programs meet standard nutrient requirements. However, school meal programs must serve a balanced diet that includes a selection of fruits, vegetables and grains, if they receive federal assistance funds. The amounts and types of fats in foods are also restricted.
Many schools also offer a much wider selection of non-regulated food choices. Snack and beverages from student stores and vending machines are often very high in sugar and fat and low in other nutrients. The AAP recommends that parents and caregivers advocate for healthier food choices throughout schools, including in student stores and vending machines.
As children near adolescence, they may begin to grow in spurts. These spurts become more frequent in adolescence. During these spurts, the child may grow as much as 4 inches (10.1 centimeters) per year.
Adolescents are much more mobile than children and often have their own sources of money. Because of this, it can be difficult for parents to guide the adolescent’s food choices. However, good habits established during childhood may continue during adolescence.
Eating disorders (e.g., anorexia nervosa, bulimia nervosa, binge eating) are a common concern during adolescence, particularly among girls. Contact a physician if any adolescent displays signs of an eating disorder. Furthermore, the AAP does not recommend weight-loss diets for children or teenagers. Teens who follow weight-loss diets and use unhealthy methods to control their weight are at increased risk of becoming overweight and developing eating disorders, according to new research. Parents and other caring adults who are concerned about a child’s weight are encouraged to speak to a pediatrician.
The number of calories adolescents need every day varies widely between individuals. However, the AAP recommends, as a general rule, that moderately active adolescent boys consume about 2,700 calories per day, and similarly active adolescent girls consume about 2,300 calories each day. It is recommended that between 55 to 60 percent of these calories come from carbohydrates, and 35 percent or fewer come from fats. Protein is also important. The AAP recommends that 10 to 12 percent of daily calories come from protein. The recommended daily amount of iron for adolescent girls is 15 milligrams, and the recommendation for boys is 12 milligrams daily. However, some girls may need more iron to compensate for blood lost during menstruation.
Calcium is also increasingly important. Bone mass peaks at some point during late adolescence or early adulthood. After this point, it only decreases with time. In order to maintain long-term bone health (and reduce the risk of osteoporosis [weak, brittle bones] in later adulthood), the peak bone mass needs to be as high as possible. This goal is reached by consuming plenty of calcium during childhood and adolescence. The AAP recommends that adolescents consume at least 1,300 milligrams of calcium every day. This is generally attainable through four servings of dairy products daily.
Family meals are important for both children and teens. Involving the child in age-appropriate tasks in the kitchen can be a learning experience and motivate them to eat healthy. For example, young children can set the table or pour beverages while older children grate cheese. Adolescents can help with the actual cooking. Children and adolescents may also be involved in planning the meal, such as choosing ingredients at the grocery store. If a child or adolescent resists family meals, it may help to allow them to invite a friend
