Feeding your big kid (9–13)

Nutrition guides for big kids aged 9–13: how much they need, what to serve, picky eating and growth — sourced and reviewed.

Nutrients

Wedge of hard cheese beside fresh broccoli on a wooden board
Nutrients

Calcium for kids who don't like milk

Ages 9 to 13 need more calcium than at almost any other time — 1,300 mg a day. How to get there without a glass of milk, what to check on fortified drinks, and when a supplement is worth discussing.

9–13 yrs6 min
Baked salmon fillet with cherry tomatoes and green asparagus on a white plate
Nutrients

DHA for toddlers: the best foods, safe fish and whether to supplement

There's no official daily number for DHA — but there is clear advice on fish. Which foods supply it, how much fish is safe at each age, and what the evidence says about supplements.

1–13 yrs5 min
Glass jar of rolled oats surrounded by fresh raspberries, blackberries and blueberries
Nutrients

How much fiber does a toddler need?

You'll see three different answers — 19 grams, 14 grams and "age plus 5". Why they differ, which one we use, and what a fiber-rich toddler day actually looks like.

1–13 yrs5 min
Grilled chicken breast with couscous and colourful roasted vegetables
Nutrients

How much protein does a 10-year-old need?

About 34 grams a day — and most preteens already eat more than that. What it looks like on a plate, whether boys and girls differ, and what young athletes really need.

9–13 yrs5 min

Ages & stages

Balanced dinner plate of chicken, roasted sweet potato and broccoli on a green table
Ages & stages

How many calories should a 10-year-old eat?

Roughly 1,400 to 2,200 calories a day — but the estimate matters less than you'd think. The numbers by age, sex and activity, why preteens shouldn't count, and how puberty turns appetite up.

9–13 yrs5 min

Eating habits

Child's cartoon plate with meat and corn, green beans pushed to the edge
Picky eating

Picky eater at 10? What helps when it doesn't go away

Many children outgrow picky eating by school age, but a sizeable group don't. Why it lingers, what tends to work with a preteen who makes many of their own food choices, and the signs that point to something more than fussiness.

9–13 yrs6 min

Everyday food

Water bottle, banana, kiwi, apple and leafy greens laid out on a green surface
Sports

What should young athletes eat before a game?

Game-day eating for 9- to 13-year-olds without the hype. When to eat, what to drink, what to have after practice, and why most young athletes don't need sports drinks, protein powders or supplements.

9–13 yrs6 min

Health & growth

Hearty wholegrain sandwich stacked with turkey, cheese, tomato and lettuce
Growth

Preteen growth spurt: why they're always hungry

A preteen who's hungry an hour after dinner is usually just growing. When the growth spurt hits for girls and boys, snacks and breakfasts that actually fill them up, iron for girls starting periods, and the rare times hunger is a warning sign.

9–13 yrs6 min

What's in it

A small glass of orange juice with orange slices on a white background
Drinks

How much juice should a child drink?

The AAP's limits by age in a simple chart, why whole fruit beats juice, and practical ways to cut back without a fight.

0–12 yrs5 min
Short glass of iced water on a worn wooden table
Drinks

How much water should a child drink a day?

About 4 cups a day for toddlers, 5 for kids 4 to 8 and 7 to 8 for older kids — with milk counted. Cups and ml by age, how food fits in, and the signs your child needs more.

1–13 yrs5 min
Plain yellow drink cans with no labels stacked outdoors
Drinks

Can a 12-year-old drink energy drinks?

Pediatricians are unusually clear on this one. Why energy drinks are off the table for kids, how much caffeine is in the cans preteens actually buy, what the limits are by age, and the signs that mean too much.

9–13 yrs6 min
Glass of berry smoothie with a straw beside a banana and raspberries
Supplements

Can a 12-year-old drink protein shakes?

An occasional shake won't hurt most kids, but it rarely does anything food can't. How much protein preteens really need, why the AAP is wary of protein powders, and when a doctor might suggest a nutrition drink.

9–13 yrs5 min
Bowl of sliced fresh fruit and berries beside a half-unwrapped chocolate bar
Sugar

How much sugar should a toddler have a day?

None at all before age 2, and less than 25 grams a day after that. Where added sugar hides in toddler food, how to read the label in seconds, and swaps that don't start a fight.

1–10 yrs5 min