How Many Calories Should A 10 Year Old Boy Eat? There are two major reasons why people ask this question? The first reason is that the child is overweight and they want to control their caloric intake while maintaining a nutritionally balanced diet. And the second reason could be that the child is underweight and they need to increase their caloric intake. Either way, when it comes to weight management in children, it’s good to follow a routine.
Nutritional Needs of Young Children (Age 5-10)
Children should be carefully fed so as to maintain and encourage good growth and meet their energy needs. Side by side, physical exercise should be promoted, as well as drinking plenty of plain water. The child should run and play outdoors for at least an hour every day, if possible.
Regular growth assessment is helpful in maintaining adequate dietary intake and physical growth.
Young children are extremely active, but eat little at a time. They should receive a lot of high-energy foods, such as carbohydrates in the form of whole-grain cereals, full-fat dairy or soy milk, vegetable oils, fruits (two servings) and vegetables in boiled, baked, steamed or sautéed form (three servings). A little butter is also helpful in adding energy for their needs.
Children between 5-10 years need about 1,500 to 2,000 kilocalories a day from their food.
How Many Calories Does A 10 Year Old Need?
1,600 calories a day are required from the population of 6 to 8 years old. Daily calorie intake for 9- and 10-year-olds: 1,800. The number of calories consumed by children between ages 11 and 13 is 2,200 a day. Ages 14 to 17: 2,400 to 2,800 each day on average.
Choosing Foods for Children
Foods for children should contain some from each of the five food groups, the amount depending on the age, physical growth and level of activity of the child.
- Vegetables: plenty of colored vegetables of different types, leafy and non-leafy– one serving is half a cup of cooked vegetables or legumes, and one cup of raw salad vegetables: 5-6 servings of fruits and vegetables should be offered every day
- Fruits of a variety of types – one serving is one medium piece or one cup of diced/canned fruit without sugar, two small fruits, such as plums, or an ounce of dry fruits
- Whole grains, as grains or flour, such as breads, pasta, oats and cereals – a serving being a bread slice/scone/muffin or half a cup of cooked cereal, pasta or rice: 4-6 servings a day
- Proteins, such as lean meat, poultry, eggs and fish, tofu, nuts and seeds, and legumes (peas, beans and pulses) – a serving is about 100 g raw meats/fish, two eggs, 170 g tofu, ¾ cup cooked legumes: 1-2 servings a day
- Milk/milk products including curds and cheese are excellent sources of healthy fat and protein – a single serving is 40 g cheese, a cup of milk or soy milk (the latter with added calcium), 200 g yogurt: 2-4 servings a day
- Fiber is excellent in helping to avoid constipation and promote a feeling of fullness, but too much is counterproductive
Plenty of water should be given to all children. Milk can be used as a contribution to morning and afternoon tea. Snacks should be appealing and nutritious, such as small amounts of freshly cut brightly colored vegetable sticks with delicious hummus or tomato ketchup (without added sugar or salt).
All food meant for children should be prepared and stored with excellent hygiene and flavor, without too much heat or spice.
Discretionary foods are to be added to the diet only on occasion and in small quantities. These include unnecessary sources of saturated fats, sugars and salt, such as cakes, desserts and processed foods.
How to Encourage Healthy Eating Habits
- Eating together as a family
- Enjoying foods from all these groups as often as possible to help children imitate the example of older siblings and parents
- Encouraging them to help select healthy colored fruits, vegetables, and healthy meats or other foods during grocery shopping
- Letting them help with food preparation especially from the vegetable and pulses group
- Preparing tasty soups and broths, which pack a lot of fiber and nutrition into a form that is easily edible and looks appealing
- Stocking fruits rather than fruit juice and chews, and cold water rather than soda or other sweetened drinks
- Starting the day off with a good breakfast
- Sharing interesting information about how foods are grown and how they reach the local market
- Encourage active outdoors play or work before or between meals for at least an hour a day
Healthy Eating for 10-11 Year Olds
When kids reach the age of 10 to 11 years old, they’re starting to make their own food decisions. Whether it’s deciding what to order for school lunch, choosing their own snack when they get home from school or eating out with friends’ families, you want them to have firm nutritional habits in place so they make good choices.
Healthy eating for 10- and 11-year-olds looks a lot like healthy eating at any age. They need moderate portions of mostly whole, unprocessed foods that are low in added sugar, sodium and saturated fats. Vegetables and fresh fruits, lean proteins, whole grains, low-fat dairy and healthy fats feature prominently in a healthy diet for kids.
Consuming more calories than you burn at any age can lead to weight gain and contributes to the weight crisis among kids. Since the 1970s, incidences of childhood obesity have more than tripled, according to the Centers for Disease Control and Prevention in 2017. High-calorie, nutrient-poor foods contribute to this rise in obesity.
On average, a 10- to 11-year-old boy needs between 1,600 and 2,200 calories each day. Girls usually need between 1,400 and 2,000 calories. The more active your child, the higher their needs fall in this calorie range. Just as important as not eating too much is to avoid eating too little, which can leave 10- and 11-year-olds nutritionally deficient, which may hamper growth of the body and brain.
Macronutrients are those nutrients your body needs in major amounts for proper function, specifically protein, carbohydrates and fats.
Most 10- to 11-year-olds need a minimum of 34 grams of protein per day, but your child may need more depending on body size, activity level and whether he is experiencing a growth spurt.
Proteins to emphasize are lean meats, such as white-meat poultry, flank steak, tuna and pork loin. Eggs and salmon are protein-rich and full of essential healthy fats and nutrients that also support growing kids’ bodies and brains. Milk and other dairy products provide not only protein, but bone-building calcium. If your child prefers plant-based proteins, make sure she gets lots of legumes, such as lentils and black beans. About a quarter of your child’s plate at mealtime should be filled with protein foods.
Carbohydrates and Fiber Carbs are a major nutrient kids need for energy. Some 10- and 11-year-olds are carb junkies, reaching for popcorn, cookies, snack crackers and pasta every chance they get. Steer your child away from these refined options and toward whole grain options, such as brown rice and whole-wheat bread, most of the time.
Carbohydrates also provide your child with fiber, which supports a healthy digestive tract. Whole grains, along with lots of fresh veggies and fruit, helps your 10- to 11-year-old get the 22 to 25 grams needed daily. For adequate carbs and fiber, encourage your child to fill a quarter of the plate with whole grains and half of the plate with fruits and vegetables at each meal.
Although fat is often demonized because it’s calorie dense, fats are essential for health. They support healthy skin and hair, brain development and vitamin absorption.
All fats aren’t equally nourishing, however. Healthy unsaturated fats, such as those found in nuts, seeds, olive oil and avocados should be emphasized. Get healthy omega-3 fats from foods such as fish and walnuts. Minimize intake of saturated fats that come in processed snacks, movie popcorn and fatty cuts of meat, like ribs and brisket.
Added sugar is ubiquitous in a 10- to 11-year-old’s diet. Minimize it by discouraging soft drinks, limiting desserts and offering whole, fresh fruit at snack time.
The American Heart Association published guidelines in 2016 recommending that people aged 2 to 18 consume no more than 100 calories of added sugar daily; that’s about 6 teaspoons. Just one 20-ounce soda contains 16 teaspoons, almost triple the amount for a whole day.
You can’t dissuade kids from getting sugar when they’re away from home, but you can stop the foods from being available in your own pantry. Choose low-sugar breakfast cereals, offer whole-grain crackers and cut-up veggies as snacks, encourage water when kids are thirsty. Make dessert a special occasion , not an expectation.
Growing 10- and 11-year-olds need balanced nutrition to promote healthy growth and development. Even if your child eats healthfully most of the time, it may be challenging for him to get all the micronutrients, or vitamins and minerals, in just the right quantities. If you think a multivitamin might be needed, talk with your pediatrician.
A 7-Day Meal Plan for Healthy Kids
Foods To Include
Each day in a seven-day meal plan should include a balance of foods to ensure adequate nutrient intake. If your child needs fewer calories, aim for the lower-serving range. A child needs between 4 and 10 ounces of grains — half of which should be whole grains — a day. Aim for at least 1 1/2 cups of veggies daily; kids who require more calories may consume as many as 4 cups daily. Weekly, you’ll want to plan for at least 1 cup of dark green vegetables, 3 cups of red and orange vegetables, 1/2 cup of beans and peas, and 3 1/2 cups of starchy vegetables. Double these veggie servings for kids eating 3,200 calories per day. Just 1 to 2 1/2 cups of fruit per day suffices. Offer 1 1/2 to 2 1/2 cups of dairy foods daily to support growing bones. For proteins, like meats, fish and poultry, plan for between 3 and 7 ounces of lean protein, such as fish and poultry, daily.
A healthy week’s worth of meals includes breakfasts, such as whole-grain toast with nut butter and apple slices; oatmeal with berries and milk; scrambled eggs with diced bell pepper and 100 percent orange juice; or whole-grain pancakes with low-fat yogurt. Serve protein-filled hardboiled eggs with a whole-wheat bagel, or blend a smoothie using milk and frozen, unsweetened fruit. For a quick and easy meal, pour milk over whole-grain, low-sugar cereal.
Lunches and Snacks
Lunches might include fresh turkey or roast beef on whole grain bread; low-sodium vegetable soup; a whole-grain pita with hummus; peanut butter on whole wheat bread with bananas; or low-fat cheese with whole-grain crackers. Serve carrot and celery sticks, grape tomatoes, a handful of grapes, low-fat yogurt or unsalted almonds on the side or as snacks. Skip soda and juice drinks — serve water instead.
For dinner, transform kid-friendly favorites to fit your healthy plan. Make pizza with a whole-wheat crust and top with veggies and low-fat cheese. Add steamed broccoli to whole-wheat spaghetti; Grill, instead of fry, chicken and serve with a baked potato topped with mild salsa. Wrap lean seared flank steak in a whole-wheat tortilla, and offer avocado dip and baked chips on the side. For burgers, use lean ground turkey or beef and serve in a whole-wheat bun, alongside cut-up veggies instead of fries.
Sit down as a family to plan the week’s meals. You’ll have more buy-in if the kids help decide what healthy foods will appear on their plates. Have the kids write a shopping list that you stick to once you get to the store. Don’t be tempted to stray from your list to buy the chips or sugary drinks that are on sale. Involve your kids in the preparation of meals, too. You’ll teach them what healthy food and proper portions look like, and give them the cooking skills they’ll need to eat well when they’re on their own.