Proper nutrition is crucial for a 12 year old. Preteens are going through rapid growth and development, and the foods they eat can impact their health now and in the future. When planning meals and snacks for a 12 year old, there are some key things to keep in mind.
Calories
The calorie needs of preteen boys and girls differ due to differences in growth rates. According to the Dietary Guidelines for Americans 2020-2025, moderately active 12 year old boys need approximately 2,000 calories per day. For 12 year old girls of the same activity level, the calorie recommendation is around 1,800 calories daily.
These totals are averages and can vary depending on the child’s size, growth rate, and activity level. Growing preteens who are very active may need additional calories, while less active kids may require less. It’s best to provide meals and snacks to satisfy hunger and fuel growth and physical activities.
Macronutrients
In addition to total calories, the macronutrient balance of a 12 year old’s diet is important. Macronutrients include protein, carbohydrates, and fat – all of which serve key functions in the body.
Protein
Getting enough protein is crucial for growth and development during the preteen years. The Dietary Guidelines recommend preteens get 10-30% of calories from protein-rich foods like meat, poultry, fish, eggs, beans, nuts, and seeds.
For a moderately active 12 year old boy who needs 2,000 calories daily, this equates to 50-150 grams of protein per day. For a moderately active girl needing 1,800 calories, the protein recommendation would be 45-135 grams each day.
Carbohydrates
Carbohydrates provide the body with glucose which is the main source of energy for cells. The Dietary Guidelines recommend that children and teens get 45-65% of their daily calories from carbs. That’s about 225-325 grams per day for boys and 180-270 grams per day for girls in this age group.
When choosing carbs, it’s best to focus on whole grains like oats, brown rice, whole wheat bread and pasta, and enriched/fortified grains to provide important nutrients like fiber, B vitamins, and iron.
Fats
Fat provides essential fatty acids and helps the body absorb fat-soluble vitamins A, D, E, and K. The Dietary Guidelines recommend 25-35% of calories come from healthier unsaturated fats like vegetable oils, nuts, seeds, avocados, and oily fish.
For a 2,000 calorie diet, this would equal 55-78 grams per day. For 1,800 calories, aim for 50-70 grams of mostly unsaturated fats.
Vitamins and Minerals
In addition to macronutrients, growing preteens have increased needs for many vitamins and minerals.
Calcium
Calcium is crucial for developing strong bones and teeth. The calcium recommendation for 12 year olds is 1300 mg per day. Good sources include dairy products like milk, yogurt, and cheese as well as fortified foods and beverages such as calcium-set tofu, calcium-fortified orange juice, and cereals.
Vitamin D
Vitamin D works with calcium to support bone health and immune function. Preteens need 600 IU (15 mcg) of vitamin D daily. It’s found in fatty fish, eggs, fortified dairy and juices, and synthesis from sunlight exposure.
Iron
Iron helps form hemoglobin to transport oxygen in the blood. 12 year old boys need 8 mg of iron per day, while girls need considerably more – 15 mg daily – to replace losses from menstruation. Iron-rich foods include red meat, poultry, seafood, beans, spinach, and iron-fortified cereals.
Potassium
Potassium supports fluid balance, muscle function, and nerve signaling. The AI (adequate intake) for potassium for preteens is 4,500 mg per day. Bananas, potatoes, tomatoes, yogurt, fish, and beans are good sources.
Vitamin C
Vitamin C boosts immunity and wound healing, and aids iron absorption. The RDA (recommended dietary allowance) for preteens is 45 mg per day for both boys and girls. Citrus fruits, red/green peppers, kiwi, strawberries, tomatoes, and broccoli are rich in vitamin C.
Hydration
Adequate hydration is essential for all bodily functions. The National Academy of Medicine recommends boys and girls ages 9-13 consume 7-8 cups (1.7-1.9 liters) of total beverages per day. Water is ideal, along with milk and limited 100% fruit juice.
Sample Meal Plan
Here is a sample menu that meets the calorie, macronutrient, vitamin, and mineral needs for moderately active preteen boys and girls:
| Meal | Foods |
|---|---|
| Breakfast | 1 cup whole grain cereal with 1 cup milk 1 banana 1 hard boiled egg 1 cup 100% orange juice |
| Morning Snack | 6 whole grain crackers with 1oz low-fat cheese |
| Lunch | Turkey sandwich with 2 oz turkey, 1 oz cheese, lettuce and tomato on 2 slices whole wheat bread 1 cup baby carrots 1 cup lowfat yogurt 1 cup skim milk |
| Afternoon Snack | Apple slices with 2 Tbsp peanut butter |
| Dinner | 4oz grilled chicken breast 1 cup brown rice 1 cup steamed broccoli 1 whole wheat dinner roll 1 cup skim milk |
| Evening Snack | 1 oz trail mix made with nuts, seeds, and dried fruit |
Key Takeaways
Here are some key points to keep in mind when planning nutritious meals and snacks for a 12 year old:
- Provide enough calories to support growth – around 2,000 per day for active boys and 1,800 per day for active girls.
- Focus on lean proteins, whole grains, healthy fats, fruits, vegetables, and dairy.
- Make sure to include calcium, vitamin D, iron, potassium, and vitamin C for bone health, immunity, anemia prevention, and more.
- Encourage 7-8 cups of fluids per day, primarily in the form of water and milk.
- Limit added sugars, saturated fat, and sodium.
- Allow for some occasional treats and sweets in moderation.
- Involve kids in meal planning and cooking simple foods when possible.
The Bottom Line
A nutritious diet full of lean protein, fruits, vegetables, whole grains, and dairy provides growing preteens with the energy and nutrients they need. Paying attention to calories, macronutrients, key vitamins and minerals, and hydration is important for supporting health, growth, and development during this active stage of life.
