Nutrition ideas for pre-teens

Being a pre-teen can be a busy business and for those involved in modelling it can be particularly important to keep those energy levels up..

Pre-teen models and other youngsters aged 8 to 12 years are also laying down the foundations for their adult lives and therefore ensuring they have a balanced diet is vital.

Here are Models Direct’s five top tips to help pre-teens get the nutrients they need..

Give them a balanced diet

From the age of five, children’s diets should be based on the principles of the government’s Eatwell Guide and include plenty of starchy carbohydrates, fruit and vegetables, as well as some protein and dairy foods. 

Children may start to take more control over their food choices around the pre-teen period so encourage them to consider healthy options for themselves and to aim for their five-a-day in fruit and veg.

Make sure they have breakfast

Topping up a pre-teen’s energy stores first thing will set them in good stead for the day and make them less likely to snack on foods that are high in fat or sugar later on. 

Research has also shown that regular breakfast consumption results in children performing better at school, compared to those children who don’t eat breakfast. 

Breakfast choices which are nutrient-dense and release energy slowly are the preferred options.

Limit sugary and fatty snacks

We all know biscuits, crisps and chocolate bars can be high in fat and sugar – and pre-teens should certainly be able to enjoy them from time to time but encourage them towards healthier options as well. 

Yogurts, sandwiches with healthy fillings, nuts and fruit make great alternatives.

Keep your pre-teens well hydrated

The amount of fluid a child needs depends on many factors, including their age, their gender, the weather and how much physical activity they do, but generally they should aim to drink about six to eight glasses of fluid per day.

Water and milk are good options – remember even unsweetened fruit juice and smoothie is still sugary so just one small glass a day is best.

Think about what they are eating at school

Remember that during term-time much of their daily life is spent away from you.

Ideally, make them a packed lunch, full of delicious healthy options, then you will have a clear idea of exactly what they have eaten.

If they are buying lunch or snacks at school, encourage them to let you know what they have had so you can maintain an overview of how balanced their general diet is.

Likewise, try to get a handle on whether they are buying themselves junk food on the way home from school or when out with their friends at weekends.

For more advice and information for pre teen models click here and a member of our team is always available to speak to