A Balanced And Nutrient Rich 10 Year Old Diet Plan For Growing Children

Nimisha Gupta

Nimisha Gupta
Jun 2023

2 min read
10 Year Old Diet Plan

Table of content

As parents, seeing our children growing up healthy and strong is all we want, but when it comes to nutrition, ensuring that they have a healthy and balanced diet is crucial. But as your child enters their pre-teen years, their nutritional needs change too, and a well-balanced 10 year old diet plan is needed.

Making sure your 10-year-old gets all the necessary nutrients can feel overwhelming during this transition. So, in this blog, we are sharing everything you need to know about fueling your 10-year-old with the right foods for optimal health and development!

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Nutritional Requirements For A 10 Year Old Diet Plan

So, a ten to twelve-year-old child needs about 1400 – 2000 calories per day. Also, the amount of food a child needs depends on their age, sex, height, weight, and activity level. Boys need more calories than girls until they reach puberty. After that, girls need more calories because they have more body fat and less muscle mass than boys.

Therefore, the best way to ensure essential nutrients for kids is to feed them various healthy foods from all the food groups. So, the six essential food groups are:

1. Fruits Food Group

  • Fruits are a good source of vitamins, minerals, fiber, and antioxidants, supporting overall growth and development.
  • Include fruits such as berries, citrus, melons, apples, bananas, and grapes.
  • Furthermore, a 10-year-old child should aim for approximately 1 to 1.5 cups of fruits daily, depending on their needs.

 2. Vegetables Food Group

  • Similarly, vegetables also provide necessary vitamins, minerals, fiber, and antioxidants for a child’s healthy development.
  • So, include different types and colors of vegetables such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), root vegetables (carrots, sweet potatoes), and others like peppers, tomatoes, and cucumbers.
  • Also, for a healthy diet, a 10-year-old child should intake approximately 1.5 to 2 cups of vegetables daily, depending on their needs.

3. Whole Grains Food Group

  • A growing child should consume a variety of whole grains, which are less processed and retain more nutrients compared to refined grains.
  • Include grains such as whole wheat, brown rice, oats, quinoa, barley, millet, whole grain bread, pasta, and cereals. Moreover, these are carbohydrates rich foods as well.
  • Furthermore, a 10-year-old child should consume approximately 142 to 227 grams of grains per day, depending on their needs. Also, make sure about half of these grains come from whole grain sources.

4. Lean Proteins Food Group

  • Remember to incorporate lean protein into your child’s every main meal and snack because it is the source of sustained energy and satiety.
  • Likewise, chicken, fish, eggs, legumes, yogurt, cheese, low-fat Milk, tofu, nuts, and seed are good protein sources.
  • Additionally, a 10-year-old child should consume about 40 to 50 grams of lean protein daily, spread across meals and snacks.

5. Low-Fat Dairy Food Group

  • The low-fat dairy food group is an integral part of a balanced diet for 10-year-olds, providing essential nutrients such as calcium, protein, vitamins, and minerals that help build strong bones and teeth.
  • Furthermore, the good sources of low -fat dairy are milk, cheese, low-fat yogurt or Greek yogurt, curd, etc.
  • A 10-year-old child typically needs at least 2 to 3 cups of low-fat dairy per day

6. Healthy Fats Food Group

  • Similarly, the essential fatty acids and energy support various bodily functions. Moreover, they play vital roles in promoting overall health and physiological processes.
  • Thus, avacado, nuts & seeds, olive oil, coconut and coconut oil, fatty fish, nut butter, etc., are good healthy fats sources.
  • Likewise, the fats should comprise about 25-35% of a child’s daily caloric intake.

Thus, by emphasizing the importance of fruits and vegetables, we provide a solid foundation of vitamins, minerals, and fiber. Additionally, the inclusion of lean proteins, such as poultry, fish, and legumes, ensures the necessary amino acids for growth and repair.

Furthermore, whole grains contribute to sustained energy levels and offer vital nutrients like fiber and vitamins. Moreover, the calcium rich foods from dairy products supports strong bones and teeth in kids. In addition, healthy fats from sources like nuts, seeds, and oils provide essential fatty acids for brain development

In addition to a healthy diet, limiting sugary drinks, snacks, and fried foods is also important. Further, a child should be active for at least 60 minutes daily. Therefore, it can include playing outside, going for a walk or bike ride, or participating in a sport or other physical activity. So, help them find an activity they enjoy so they’ll want to do it regularly!

Sample 10 Year Old Diet Plan For A Week

So, as parent you often think what is the food for 10 year old? That is why creating a healthy and balanced diet plan for students is essential for their growth and development. So, here’s a sample balanced diet chart for 10 year old that you can follow for your child:

Day 110 Year Old Diet Plan

BreakfastVegetable Upma + 1 Glass of Milk + 4-5 Almonds
Mid-Morning SnackMix Fruit Salad
Lunch1 Chapati with a bowl of dal and half a bowl of vegetable curry. Additionally, a portion of rice and a small bowl of cucumber raita.
Evening Snack1 Cup Milk with roasted chickpeas
DinnerMix Vegetable Pulao, a bowl of Paneer curry with a small bowl of curd and salad.

Day 2 – 10 Year Old Diet Plan

BreakfastVegetable Poha + 1 Glass of Milk + 4-5 Almonds
Mid-Morning SnackSprouts Chaat with cucumber and tomato
Lunch1 Chapati with a bowl of Rajma curry, Jeera rice, curd, and salad
Evening Snack1 Cup Milk with whole wheat bread sandwich with cottage cheese or vegetable filling.
Dinner2 Chapati with a bowl of Chana dal, Mix Vegetable sabzi with a small bowl of curd and salad

Day 310 Year Old Diet Plan

Breakfast1 Glass of Milk + Idlis with Sambhar & chutney, 4-5 Almonds
Mid-Morning SnackBanana Smoothie
Lunch1 Chapati with a bowl of Chole curry, Jeera rice, curd, and salad
Evening Snack1 Cup Milk with roasted fox nuts
DinnerVegetable Khichdi with a bowl of curd and salad

Day 410 Year Old Diet Plan

Breakfast1 Glass of Milk + 2 Besan cheela, 4-5 Almonds
Mid-Morning SnackStrawberry smoothie with nuts
Lunch2 Chapati with a bowl of Soya Bean curry, curd, and salad
Evening Snack1 Cup Milk with a bowl of vegetable upma
DinnerVegetable fried rice with a bowl of curd and fresh fruit salad

Day 510 Year Old Diet Plan

Breakfast1 Glass of Milk + 1 vegetable uttapam, 4-5 Almonds
Mid-Morning Snack1 Cup Pineapple with nuts
Lunch2 Chapati with a bowl of Palak Paneer curry, a side of mixed vegetables, curd, and salad
Evening Snack1 Cup Milk, Whole wheat bread with Peanut Butter
DinnerBowl of Vegetable Clear Soup, 2 Chapati with Peas & Mushroom Curry with a bowl of curd and green salad

Day 610 Year Old Diet Plan

Breakfast1 Glass of Milk + 2 Moong Dal Cheela with Mint Chutney, 4-5 Almonds
Mid-Morning Snack1 Banana with roasted peanuts
Lunch2 Aloo Paratha with fresh curd and cucumber salad
Evening Snack1 Cup Milk, Boiled Corn Kernels
Dinner1 Chapati & a bowl of jeera rice with mixed vegetable curry with a bowl of fruit custard

Day 710 Year Old Diet Plan

Breakfast1 Glass of Milk + 1 Vegetable Dosa with Coconut chutney, 4-5 Almonds
Mid-Morning Snack1 Cup Apple with nuts
Lunch1 Chapati with Green Moong Dal, a small bowl of rice, and cucumber salad
Evening Snack1 Cup Milk, Vermicelli Upma
DinnerMixed Vegetable Pulao with Kadhi, A bowl of Raita, and green salad

For bedtime snacks, you can give the child a glass of plain Milk or any flavor, such as Elaichi Milk, cinnamon milk, etc. Check out this fantastic recipe for chocolate milk that every child will love!

Thus, over the course of these seven days, this sample10-year-old diet plan offers a variety of nourishing options that cater to their specific needs. Also, by implementing an array of fruits, vegetables, lean proteins, whole grains, and dairy products, we ensure a steady supply of essential vitamins, minerals, and macronutrients.

Always consider any allergies or individual dietary restrictions when introducing vegetables to a child’s diet. Also, it’s advisable to consult with a pediatrician or a registered dietitian for personalized advice based on your child’s specific nutritional needs. Moreover, if the child is obese or overweight, a customized 10-year-old weight loss diet plan is required.

Hence, by adhering to this thoughtfully designed plan, we can pave the way for our children’s lifelong health and well-being.

Benefits Of A Balanced 10 Year Old Diet Plan For Growing Children

A well-balanced 10 year old healthy diet plan for children can offer numerous benefits for their overall health and well-being. So, here are some key benefits:

1. Proper Growth And Development

A balanced diet provides essential nutrients, such as carbohydrates, proteins, healthy fats, vitamins, and minerals, which are crucial for the growth and development of a 10-year-old child. Further, it supports healthy bone development, muscle growth, organ function, and physical growth.

2. Energy And Stamina

The 10 year old meal plan for kids, including a combination of complex carbohydrates, lean proteins, and healthy fats is essential because it provides sustained energy, improves stamina, and helps maintain optimal performance in physical activities and cognitive tasks.

3. Prevent Nutrient Deficiency

A thoughtfully planned diet plan ensures that children receive essential nutrients such as iron, calcium, vitamin D, and vitamin C deficiencies, which can impact growth, immunity, and overall health.

4. Cognitive Function and Concentration

Nutrient-rich foods, particularly those containing omega-3 fatty acids, vitamins, and minerals, support optimal brain function, cognitive development, and concentration in 10-year-olds. A well-nourished brain can enhance learning, memory, and overall academic performance.

5. Strong Immune System

Furthermore, a diet rich in vitamins, minerals, antioxidants, and phytonutrients strengthens the immune system, reducing the risk of frequent illnesses and promoting faster disease recovery.

6. Dental Health

Moreover, by incorporating foods like dairy products, which are rich in calcium and other essential nutrients, we actively support the development of strong teeth and healthy gums. As a result, the risk of common dental problems, including cavities and gum disease, is significantly reduced.

7. Long-Term Health Benefits

A well-rounded and balanced diet chart for 10 year old lays the foundation for healthy adulthood, reducing the risk of chronic diseases later in life, such as cardiovascular disease, type 2 diabetes, and certain cancers.

8. Improved Overall Well-Being

Proper nutrition is crucial to overall well-being, including physical, mental, and emotional health. Also, a balanced diet plan for teens supports optimal mood, reduces irritability, enhances sleep quality, and promotes a positive outlook.

Quick Recap Of 10 Year Old Diet Plan – A word from Fitelo

Thus, a healthy and balanced 10 year old meal plan is crucial for child’s growth and development. Subsequently, it is essential to ensure they consume all the necessary nutrients their body requires. Therefore, a well-planned diet can help children maintain a good weight and keep them active, sharp-minded, and healthy.

Also, remember that we must set good examples by eating healthily as parents. Similarly, encouraging our children to eat fruits and vegetables and lean protein sources like eggs, Milk, nuts, and legumes, and limiting junk food intake can promote lifelong healthy eating habits.

In addittion, it’s essential to consult with your pediatrician before making any significant changes in your kids diet plan. Also, with proper guidance from a healthcare professional or a dietician, you can design delicious yet nutritious meals that will keep your child happy and healthy!

Manju’s Transformation story: 9 Kgs Gone In 75 Days With Improved Thyroid Levels

Manju’s triumph over hyperthyroidism, weight loss struggles, and depression is extraordinary. Despite initial challenges, Manju, with the help of her nutritionist from Fitelo, achieved a remarkable 9 kg weight loss in just 75 days. Hence, Manju’s journey inspires all those seeking transformation and improved metabolism. So, read her full story here:

Fun Fact

Aloo Paratha is more healthy than cornflakes!

Did you know your beloved homemade aloo paratha has fewer calories and less sugar and fat than a bowl of cornflakes? Yes, cornflakes have more calories but five times more sugar and 16 times more fat than aloo paratha. Firstly, aloo paratha contains whole wheat flour, which provides dietary fiber for energy. Additionally, the potato filling provides essential nutrients like potassium and vitamin C. So, indulge guilt-free in a delicious, wholesome paratha breakfast made with love and flavor!

How much water is enough for you? | By Dietitian Mac Singh

Curious about how much water is truly enough for you? So, check this video by dietitian Mac Singh as he debunks common myths and shares the best practices for staying hydrated. Also, he discussed the importance of water intake, & how to determine your individual hydration needs. Thus,discover the truth about staying hydrated as Dietician Mac Singh separates fact from fiction. So, watch the video below:

Frequently Asked Questions

How Many Calories Does A 10-Year-Old Need In A Day?

A ten to twelve-year-old child needs about 1400 – 2000 calories per day because of daily activities. Also, the amount of food a child needs depends on their age, sex, height, weight, and activity level.

What Are Some Excellent Sources Of Lean Protein For A 10-Year-Old?

Thus, lean protein sources for a 10-year-old include chicken breast, turkey, fish, tofu, legumes, and low-fat dairy products like Milk and yogurt.

Is It Necessary To Include Dairy Products In A 10 Year Old Diet Plan?

Indeed, including dairy products is essential as they provide calcium and other vital nutrients for strong bones and teeth.

What Beverages Should A 10-Year-Old Consume?

Water should be the primary beverage to consume because it helps in hydration. Also, Limit sugary drinks and provide Milk, 100% fruit juice in moderation, and homemade smoothies as healthier options.

Can A 10-Year-Old Consume Snacks? What Are Some Healthy Snack Options?

Yes, snacks are important for 10-year-olds due to their daily calorie requirements. Opt for healthy snacks for kids such as fruits, vegetables with dip, yogurt, whole-grain crackers, nuts, or homemade granola bars.

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Contact Us Today

So, get in touch with our expert team at Fitelo to kick-start your own transformative journey! Also, let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


Additionally, this blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
So, Eat Healthy, Live Healthy. Enjoy a long, happy life.

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