Age Specific Nutrition: 9 – 13 Years Old

  • In this age group, daily energy intake should be around 1600-2600 kcal for boys and 1400-2200 kcal for girls, and 25-35% of this should be met from fats
  • Daily iron intake should be 8 mg, calcium intake 1300 mg, zinc intake 8 mg
  • Daily consumption of milk/dairy product is recommended as 3-4 glasses/portion
  • Red meat/white meat consumption should be 2-3 portions per week. It is also recommended to consume 2-3 servings of fish per week
  • It is recommended to consume 5-6 servings of cereal/cereal products daily
  • It is recommended to consume 2-3 portions of fruit and 2-3 portions of vegetables per day
  • Consumption of at least 3 servings of legumes per week is recommended
  • Daily oil consumption is recommended as 5 teaspoons
  • The intake of products such as confectionery, jam, sweets should be limited to 130-170 calories per day
  • It is recommended to consume 8-10 glasses of fluid daily. It should not be forgotten that if he is doing intense physical activity, he should consume more water