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There are no specific dietary restrictions for early-pre adolescents who are in good health, but those suffering from any health-related diseases may have to follow a stricter diet, with (possible) restrictions on sugar, fat, or carbs.

Any foods high in saturated fat, sugar, or highly processed would be problematic for this age group to consume, as they are developing both their bodies and their eating habits for the rest of their lives.

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Adolescents are not typically in charge of what they eat, as kids at this age are not independent yet and often live with a parent or guardian who is responsible for selecting/buying/cooking the food they consume.

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Pre-adolescents experience many changes, both emotional and physical, during this time period. This may lead to body image issues and eating insecurities that could hinder a child from eating properly.

At this stage in life, they need exercise and proper sleep the most for optimum development. However, many do not get enough of either due to overuse of social media or the internet.

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Obesity is a an increasingly more common disease among adolescents in recent years,  due to the increase in processed foods on the market; there has been an increase in technology usage that leads to less physical activity; exposure to media and advertising may also further influence pre-adolescents to consume unhealthy foods

Anemia is one of the most common diet-related deficiency diseases among (early) adolescents: this age group is particularly particularly susceptible due to their increased blood volume and muscle mass during growth and development

Calcium Deficiency

About 45% of the adult skeletal mass is formed during adolescence, although its growth continues well beyond the adolescent period and into the third decade; crucial to reduce the risk of osteoporosis in later years

By eating several servings of dairy products, such as milk, yogurt and cheese, the recommended calcium intake can be achieved

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Puberty is one of the most important developmental changes to occur during early and pre-adolescence

Girls are much more likely to go through puberty earlier than boys

Puberty brings heightened growth, including growth spurts, so nutrient intake often increases.

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Parents: Buys and chooses what food the kid will eat, often preparing the meals. Without their parents or guardians, a child will have little access to buying food and preparing it.

Friends/Peers: If a kid sees something they desire at school, they will go home and ask their parents to buy/prepare the food they want.

Media/Advertisements: Can heavily influence an adolescent’s diet, as what they see advertised on the internet and on TV will lead them to (perhaps) gain interest in the product and want to buy it.

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Pre-adolescent males (age 10-13)

1600-2000 calories per day

200 g of carbohydrates

90 g of protein

50 g of fat

1,200mg of calcium

12-15mg of iron

8 mg of zinc

Pre-adolescent females (age 10-13)

1400-1600 calories per day

200 g of carbohydrates

80 g of protein

40 g of fat

1,200mg of calcium

12-15mg of iron

8 mg of zinc

According to the Canadian Food Guide, the daily number of servings for each food group are:

Grain products: 6

Meat and alternatives: 1-2

Milk and alternatives: 3-4

Fruits and vegetables: 6