October 25

At this age, boys need to take in about 2,500 calories and girls need about 2,200. The recommended daily allowances for several nutrients jump at this age, including vitamin E (found in nuts and whole grains), vitamin C (citrus fruits, tomatoes), zinc (found in fortified cereals and red meat) and calcium (low-fat dairy products, salmon, spinach). Unfortunately, this is the age that many kids switch from calcium-rich milk to soda.

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