• Skip to content
  • Skip to navigation
Raising Children Network
  • Pregnancy
  • Newborns
  • Babies
  • Toddlers
  • Preschoolers
  • School age
  • Pre-teens
  • Teens
  • Grown-ups
  • Autism
  • Disability

Daily dietary guidelines for children 9-11 years

Pre-teens need a wide variety of healthy foods from the 5 food groups. How much food pre-teens need depends on body size and activity levels.

Children aged 9-11 years should aim for 2 serves of fruit; 5 serves of vegies; 2½-3 serves of dairy; 4-5 serves of grains; and 2½ serves of lean meats, eggs, nuts, seeds or legumes.

Pre-teens need 5-6 cups (1.4-1.6 L) of fluid a day and extra on hot or humid days or if they sweat a lot. Water is the best drink for pre-teens. They can also have milk.

Pre-teens should avoid soft drinks, fruit juices, flavoured milk or water, sports drinks and energy drinks.

Food groups: daily serves of fruit, vegetables, cereals and grains

Fruit: 1 serve = 1 medium apple, banana, orange or pear; or 2 small plums, kiwi fruits or apricots; or 1 cup diced or canned fruit (no added sugar). Offer 2 serves a day.

Vegetables: 1 serve = ½ a medium potato (or sweet potato or corn); or ½ cup cooked vegies (like broccoli, spinach, carrots, pumpkin); or 1 cup green leafy or raw salad vegies; or ½ cup cooked, dried or canned beans or lentils. Offer 5 serves a day.

Cereal and grains: 1 serve = 1 slice of bread; or ½ cup cooked rice, pasta, noodles, quinoa or polenta; or ½ cup porridge; or ⅔ cup wheat cereal flakes; or ¼ cup muesli; or 1 crumpet or small English muffin. Wholegrain is best. Offer 4-5 serves a day.

Food groups: daily serves of dairy, protein and healthy fats

Dairy: 1 serve = 1 cup (250 ml) pasteurised cow’s milk; or 1 cup dairy alternative like soy or rice milk with at least 100 mg of added calcium per 100 ml; or 2 slices cheese; or ¾ cup (200 gm) yoghurt; or ½ cup ricotta cheese. Choose mostly reduced-fat dairy. Offer 2½-3 serves a day.

Meat, fish, poultry, eggs, nuts, seeds, legumes: 1 serve = 65 gm cooked lean beef, lamb, veal or pork; or 80 gm cooked lean chicken or turkey; or 100 gm cooked fish fillet; or 170 gm cooked tofu; or 2 large eggs; or 1 cup cooked lentils, chickpeas or canned beans; or 30 gm peanuts, cashews, sunflower seeds or sesame seeds. Offer 2½ serves a day.

Healthy fats: you can include 1 serve of unsaturated fat per day in cooking, baking, pastes or dressings. 1 serve = 1-2 teaspoons (5-10 gm) of olive, canola and rice bran oil or margarine made from these oils; or 1-2 teaspoons (5-10 gm) of nut or seed pastes; or 1 tablespoon (20 gm) of avocado.

Avoid foods like cakes, biscuits, chips, lollies, processed meats, and fried or takeaway foods. They’re high in saturated fat, sugar and salt.

Download printable version

Supported By

  • Department of Social Services

Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

Member Organisations

  • Parenting Research Centre
  • The Royal Children's Hospital Melbourne
  • Murdoch Children's Research Institute

Follow us on social media

  • Facebook
  • Instagram
  • YouTube
  • LinkedIn
Sign up now to get free parenting news delivered to your inbox.
Aboriginal flag (c) WAM Clothing
Torres Strait Islands flag
At raisingchildren.net.au we acknowledge the Traditional Custodians of the land on which we live, gather and work. We recognise their continuing connection to land, water and community. We pay respect to Elders past and present.
  • Privacy statement
  • Terms of use

© 2006-2025 Raising Children Network (Australia) Limited. All rights reserved.

Warning: This website and the information it contains is not intended as a substitute for professional consultation with a qualified practitioner.