When it comes to meal time, children can be picky eaters. But, as parents, it is important to ensure that they are getting the nutrition they need during their growing years. At the age of 12, a child should be eating healthy, balanced meals that provide them with the nutrients they need. With that in mind, here is an overview of what a 12 year old should eat for lunch.
Include Fruits and Vegetables
Fruits and vegetables should be part of every meal, including lunch. Eating a variety of colorful fruits and vegetables, like apples, oranges, carrots, broccoli, and spinach, can provide your child with essential vitamins and minerals needed for good health. Additionally, fruits and vegetables are a great source of dietary fiber, which can help keep your child feeling full longer.
Include Whole Grains
Whole grains are an important part of a healthy diet for a 12 year old. Whole grains, like brown rice and whole wheat bread, contain important vitamins and minerals that can help keep your child’s energy levels up and support their overall health. Whole grains are also a great source of fiber and can help keep your child feeling full longer.
Include Lean Proteins
Lean proteins, such as chicken, fish, eggs, and tofu, are also important for a 12 year old’s diet. Protein is essential for growth and development and can help keep your child feeling full longer. Additionally, lean proteins are a great source of important vitamins and minerals, such as iron, zinc, and B vitamins.
Include Low-Fat Dairy
Low-fat dairy products, like milk, yogurt, and cheese, are important for a 12 year old’s diet. Dairy products provide your child with calcium, protein, and other essential vitamins and minerals. Additionally, dairy products can help your child feel fuller for longer, which is important for kids who tend to be picky eaters.
Include Healthy Fats
Healthy fats, like those found in avocados, nuts, and seeds, are also important for a 12 year old’s diet. Healthy fats provide essential vitamins and minerals and can help keep your child feeling full for longer. Additionally, healthy fats can help your child’s body absorb important vitamins and minerals from other foods.
Include Plant-Based Proteins
Plant-based proteins, such as beans, lentils, and quinoa, are a great addition to a 12 year old’s diet. Plant-based proteins are a great source of important vitamins and minerals, such as iron, zinc, and B vitamins. Additionally, plant-based proteins can help keep your child feeling full longer and provide them with the nutrition they need.
Limit Processed Foods
Processed foods, like chips, candy, and fast food, should be limited in a 12 year old’s diet. Processed foods are often high in calories and low in essential vitamins and minerals. Additionally, processed foods can contain added sugars, sodium, and unhealthy fats, which can be detrimental to your child’s health.
Monitor Sugar Intake
Sugar should also be monitored in a 12 year old’s diet. Too much sugar can lead to weight gain and tooth decay. Additionally, sugar can cause an energy crash, making it difficult for your child to concentrate and focus. It is important to provide your child with healthy snacks that are low in sugar, such as fruits, vegetables, and whole grains.
Include Healthy Snacks
In addition to a balanced lunch, it is important to provide your child with healthy snacks throughout the day. Healthy snacks, like nuts and seeds, fruits, and veggies, can provide your child with essential vitamins and minerals and help keep them feeling full longer. Additionally, healthy snacks can help prevent your child from overeating at meals.
Be Mindful of Portion Sizes
When it comes to meals and snacks, it is important to be mindful of portion sizes. Overeating can lead to weight gain and other health problems. Additionally, it can make it difficult for your child to concentrate and focus. It is important to provide your child with balanced meals and snacks that are the right size for their age.
Encourage Your Child to Drink Plenty of Water
Water is essential for good health and it is important to encourage your child to drink plenty of it. Water helps the body stay hydrated and can help prevent dehydration. Additionally, it can help your child feel fuller for longer, making it easier for them to eat healthy meals and snacks.
Make Meal Time Fun
Meal time should be fun for your child. Encouraging your child to help prepare meals and snacks can make them more interested in eating healthy. Additionally, allowing them to choose their own snacks and meals can help them make healthier food choices. It is also important to set a good example for your child by eating healthy meals and snacks yourself.
Conclusion
When it comes to meal time for a 12 year old, it is important to provide them with balanced meals and snacks that are full of healthy, nutrient-dense foods. Fruits and vegetables, whole grains, lean proteins, low-fat dairy, healthy fats, plant-based proteins, and water should all be part of a 12 year old’s diet. Additionally, it is important to limit processed foods and monitor sugar intake. Finally, it is important to make meal time fun by encouraging your child to help prepare meals and snacks and allowing them to choose their own meals.