Question

Prehare a diet chart to provide lealanced diet to
la 12-year old childthe chart should include food items whi ch are not expensive and are common available in your area
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Answer 1

Feeding Your Child - Ages 10-12

Food Group Suggested Servings 10- to 12-Year-Olds Nutrients Provided

Milk/Dairy

Milk

Yogurt

Cheese 4 daily  

1 cup

1 cup

1 1/2 oz. Calcium

Riboflavin

Protein

Meat/Protein*

Beef, Pork, Fish, Poultry

Eggs

Peanut Butter 4 daily

   

3 oz.

1 oz.

3 Tbsp. Protein

Niacin

Thiamin

Iron

Fruit/Vegetables

Fruit

Fruit Juice

Vegetables 4-6 daily  

1 medium piece

8 oz.

1/2 cup Vitamin C

Vitamin A

Breads/Cereals

Whole grain bread

Hot cereal, rice, pasta

Ready-to-eat cereal

Crackers 6-11 daily  

2 slices

1 cup

2 oz.

5-6 Thiamin

Iron

Niacin

Fats/Oils 3 daily—significant source of calories 1 tsp. Fatty Acids

Vitamins A, D, K, E

Other

1/3 c. pudding, ice cream, 2-3" cookies, 1 oz. cake, 1/3 oz. pie, 2 Tbsp. jelly 100 calorie portions—use in moderation. This group is a significant source of calories from fat and sugar. 3 portions  

I cannot make a chart, sorry.

Answer 2

Consider these nutrient-dense foods:

Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.

Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.

Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.

Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child's calories from:

Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.

Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.

If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.

Ages 2 to 3: Daily guidelines for girls and boys

Calories 1,000-1,400, depending on growth and activity level

Protein 2-4 ounces

Fruits 1-1.5 cups

Vegetables 1-1.5 cups

Grains 3-5 ounces

Dairy 2 cups

Ages 4 to 8: Daily guidelines for girls

Calories 1,200-1,800, depending on growth and activity level

Protein 3-5 ounces

Fruits 1-1.5 cups

Vegetables 1.5-2.5 cups

Grains 4-6 ounces

Dairy 2.5 cups

Ages 4 to 8: Daily guidelines for boys

Calories 1,200-2,000, depending on growth and activity level

Protein 3-5.5 ounces

Fruits 1-2 cups

Vegetables 1.5-2.5 cups

Grains 4-6 ounces

Dairy 2.5 cups

Ages 9 to 13: Daily guidelines for girls

Calories 1,400-2,200, depending on growth and activity level

Protein 4-6 ounces

Fruits 1.5-2 cups

Vegetables 1.5-3 cups

Grains 5-7 ounces

Dairy 3 cups

Ages 9 to 13: Daily guidelines for boys

Calories 1,600-2,600, depending on growth and activity level

Protein 5-6.5 ounces

Fruits 1.5-2 cups

Vegetables 2-3.5 cups

Grains 5-9 ounces

Dairy 3 cups

Ages 14 to 18: Daily guidelines for girls

Calories 1,800-2,400, depending on growth and activity level

Protein 5-6.5 ounces

Fruits 1.5-2 cups

Vegetables 2.5-3 cups

Grains 6-8 ounces

Dairy 3 cups

Ages 14 to 18: Daily guidelines for boys

Calories 2,000-3,200, depending on growth and activity level

Protein 5.5-7 ounces

Fruits 2-2.5 cups

Vegetables 2.5-4 cups

Grains 6-10 ounces

Dairy 3 cups

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