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Original poster

Is this an appropriate portion for DS12?

284 replies

JacksonPercy · 13/12/2023 19:07

DS12 is trying to get a bit fitter as he competes in a sport and wants to get better. He’s tall for his age (around 5 ft 5ish) and isn’t a skinny build, he’s not heavy but he’s got a little bit of podge around his middle/torso (you wouldn’t really notice with clothes on). He’s got a good diet overall, likes fruit and vegetables and loves trying new foods but he does have a big appetite so I’m trying to make sure his portion size is right.

I’ve attached a photo of tonight’s dinner - it’s most certainly not “insta worthy” but I swear it’s tasty 🤣! It’s a medium size plate, half with lettuce and cucumber, around 20ish pasta shells, 3 beef meatballs and a slice of garlic bread with some cheese on top. The sauce is just passata mixed with herbs and he’ll have a cup of semi skimmed milk. Does this seem reasonable? If he‘s hungry after he’ll have a granola yoghurt tub thing/fruit/oat biscuits.

He’s got extra training sessions/running plans in place for extra physical activity and I just want to add that this is all led by him, I would never restrict his diet or anything like that or force exercise - he genuinely just wants to do better at his sport. I eat like a horse and don’t put on weight and I’ve never competed in sport so I haven’t had to think about this kind of thing.

Is this an appropriate portion for DS12?
OP posts:
EmmyLemmyHemmy · 13/12/2023 22:08

That looks far less than my active 9 year old would eat…..

melmos · 13/12/2023 22:12

Op sounds like you are doing everything right so well done. Just don't mention weight and see if there's a problem in the next year that way you can see if it's phase/putting on weight before a growth spurt.

Focussing on weight loss at his age is a terrible idea. That's at other posters not you! And if he's happy with that portio who cares

christmaspaws · 13/12/2023 22:13

Stupid question but is he happy with the portion or is he still hungry after?
Because people can say up the portion etc but if he's happy with the size and he's not hungry then it's fine!

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Crankyaboutfood · 13/12/2023 22:16

He will be a starving especially if he is active. Give more veg and more protein in addition pasta.

Mumtobabyhavoc · 13/12/2023 22:18

Athlete here... ☺️
Nothing wrong with "white" pasta at all. Cook al dente, though. Needed for energy & growth.
I think a quality fat is missing, ie drizzle evoo over the salad. Keep the veg coming fir him for the fibre amd micronutrients needed for muscle, tissue and cell repair.
For yoghurt I'd try a dollop of full fat plain Greek yoghurt mixed into the other to increase protein and balance the sugar in regular yoghurt.
I'm a fan of homemade banana bread for snacks and adding a good smear of nut butter on top. I'd give him a glass of full fat milk with this.
Your son is growing and needs lots of nutrition dense calories from a variety of whole foods.
I wouldn't be concerned at all about a pudgy tum - it's still baby fat.
I don't want to write too much of an essay, so I'll end by saying I think you are on the right track. I think your instincts are correct, too, about school dinners. Low nutrition and quality and highly processed.

Catsfrontbum · 13/12/2023 22:18

op my upbringing was similar to yours and I can see and hear the care for your DS in your posts.

ignore all the nasty chatter.

Mumtobabyhavoc · 13/12/2023 22:21

QS90 · 13/12/2023 22:05

My (just) 3yo could eat that in a sitting! He's tall and slim and active. Afterwards he'd have fruit and yogurt, then a small piece of cake or chocolate.

A kindred! 😛😛😛

catswagbumble · 13/12/2023 22:23

Andhereweshallbe · 13/12/2023 21:35

My ds is a little older (14) and like a rake. He has just this evening polished off 2 chicken breast, 2 sausage, 2 rashers of bacon, roast potatoes x 5 small, peas carrots brocolli and a giant Yorkshire with gravy. He was also getting a little chunky age 12 but he's shot up and is like a string bean. If you're going to change his diet at all I'd say meat and veg and go easy on the carb. Plenty of protein. What you have given him there is like a ladies diet meal in my opinion.

That won't end well then will it?! Why do MN not call out these posters who indulge in ridiculous boats that help neither the OP or their own blinking DC. It may not count now for your "rake thin" child but you are totally setting them up for health conditions and a very dangerous attitude to food. By the way what is a "ladies' diet"??

Notcookie · 13/12/2023 22:25

If he likes cucumber, cucumber sticks dipped in peanut butter could be a good option as a side dish. You could also add raw carrot/pepper. Apple dipped in peanut butter would also be a good pudding or even breakfast.

Eggs are cheap, really filling and full of protein. You could do a cheese/ham omelette with green veg or a side salad.

Something like lentil dhal is also really cheap, filling and nutritious. You can add blocks of frozen spinach/carrots to up the nutrition.

All much more nutritious and filling than pasta and garlic bread. Protein and fibre is much more filling than refined carbs and less likely to contribute to weight gain.

Sendhelp101 · 13/12/2023 22:26

My 5 year old would eat most of that bar the lettuce!!

brentwoods · 13/12/2023 22:28

So many carbs! Why did you ignore all the protein advice and give him the same dinner with extra bread to "fix" it? (all his snacks are carb heavy too . . . )

Fantasticforfourty · 13/12/2023 22:29

The salad is good but it needs to be in a seperate bowl and the the plate filled with more protein.

Lesina · 13/12/2023 22:29

Ideally he needs 1.2g of protein per kg of body weight. Lean chicken/fish/ lean red meat.
unlimted broccoli and cabbage.
limiited carbs. Not no carbs just not a huge amount.
if he has ‘podge’ he is taking in more calories than he is expending.
high nutrient value, low energy foods is what he needs.

NewbieTwentyFour · 13/12/2023 22:31

Not at all enough - especially if he’s doing sports. Great that he’s eating salad, but he needs a lot more pasta and protein too!

Rachaelrachael · 13/12/2023 22:32

My 2 year old would eat a bigger portion of pasta 😬

Believing8nSanta · 13/12/2023 22:37

That would feed my 3 year old 🤣🤣🤣 I mean if you can count the amount of pasta shells it's definitely not enough 😅

Teenagehorrorbag · 13/12/2023 22:37

Teenage boys eat a million calories in carbs when they're having a growth spurt. Really - don't restrict him at all on his main course food, let him eat what his body tells him he needs. He may go through stages of being lanky and skinny, slightly podgy, etc as his body changes but now isn't the time to restrict his diet.

Do encourage him to avoid junk and sweets/sugary foods, especially if he is showing an interest in healthy living - but really don't worry about portion sizes at his age - as long as he is active and fit! (And that portion looks really small - he needs loads more carbs and protein).

DS15 eats a huge roast on a sunday, then raids all the leftover potatoes and yorkshires, and will then eat bread and gravy! I have no idea where it goes, but he's tall and very slim, so obviously needs it. (He may need to manage his expectations in a few years though.....Grin).

WimbyAce · 13/12/2023 22:38

Just curious as to how many cucumbers you go through per week?

mamma65432 · 13/12/2023 22:39

Wow, now this is getting a bit confusing - OP please stop considering putting your DS on a diet, and breathe. Don't make any panic reactions because you've been told DS is overweight, if he is - I'll bet it's not because of your portion sizes.

mamma65432 · 13/12/2023 22:43

Also, what is this sport's team that other parents have told you he's too heavy for? My kids play a few team sports between them, one of them has played at a national level in two sports, I cannot imagine a parent commenting on another child's weight.

SavBlancTonight · 13/12/2023 22:44

Op, we have had similar issues with ds in the past. We shifted things with big portions but really focusing in getting rations right. Pasta sauces are bulked up with veg. We serve generous protein portions with large sides of salad or veg as well as carbs. Eg tonight we had steak, mushrooms and a big portion of a slaw made with raw cabbage and carrots, and wedges.
Salmon with rice ans stir fry is popular

Meatballs is also a favourite - my sauce us bulked up with onions, tomatoes and carrots.

Aubergine is a great way to bulk up curries and pasta sauces or we had an aubergine curry the other day.

Fajitas are another great one - lots of peppers and onions then protein - usually xhixken or halloumi- with avocado, sour cream, cheese etc.

I totally get being supportive but the trick is to show him how to eat the amounts he needs in the right ratios.

Woush · 13/12/2023 22:45

I'd wouldn't be keen on pasta two days in a row. Pasta is a healthy meal. But not every day.

How many in your family OP? Just so I can suggest meals. There are 6 in my family (5 eat adult portions), so my approach will be different to a family with just you and DS.

catswagbumble · 13/12/2023 22:46

Teenagehorrorbag · 13/12/2023 22:37

Teenage boys eat a million calories in carbs when they're having a growth spurt. Really - don't restrict him at all on his main course food, let him eat what his body tells him he needs. He may go through stages of being lanky and skinny, slightly podgy, etc as his body changes but now isn't the time to restrict his diet.

Do encourage him to avoid junk and sweets/sugary foods, especially if he is showing an interest in healthy living - but really don't worry about portion sizes at his age - as long as he is active and fit! (And that portion looks really small - he needs loads more carbs and protein).

DS15 eats a huge roast on a sunday, then raids all the leftover potatoes and yorkshires, and will then eat bread and gravy! I have no idea where it goes, but he's tall and very slim, so obviously needs it. (He may need to manage his expectations in a few years though.....Grin).

Is this normal eating though? There is a propensity on MN to say that teenage boys will eat "you out of house and home" or similar. In my experience they are enabled gluttons who are pandered to by DPs and if it was someone asking advice re their DDs I think the responses would be different.

devondad1 · 13/12/2023 22:46

JacksonPercy · 13/12/2023 19:07

DS12 is trying to get a bit fitter as he competes in a sport and wants to get better. He’s tall for his age (around 5 ft 5ish) and isn’t a skinny build, he’s not heavy but he’s got a little bit of podge around his middle/torso (you wouldn’t really notice with clothes on). He’s got a good diet overall, likes fruit and vegetables and loves trying new foods but he does have a big appetite so I’m trying to make sure his portion size is right.

I’ve attached a photo of tonight’s dinner - it’s most certainly not “insta worthy” but I swear it’s tasty 🤣! It’s a medium size plate, half with lettuce and cucumber, around 20ish pasta shells, 3 beef meatballs and a slice of garlic bread with some cheese on top. The sauce is just passata mixed with herbs and he’ll have a cup of semi skimmed milk. Does this seem reasonable? If he‘s hungry after he’ll have a granola yoghurt tub thing/fruit/oat biscuits.

He’s got extra training sessions/running plans in place for extra physical activity and I just want to add that this is all led by him, I would never restrict his diet or anything like that or force exercise - he genuinely just wants to do better at his sport. I eat like a horse and don’t put on weight and I’ve never competed in sport so I haven’t had to think about this kind of thing.

40% of that meal is cucumber, which is basically water. I see zero protein unless you count the tiny pre-made meatballs.

I would not count that as sufficient for an active 12 year old.

Give him a more balanced meal and cut out the crisps and chocolate.

FancyFanny · 13/12/2023 22:48

Get a bigger plate! How on earth can he eat it without it falling off the edges?

It looks so bland and boring. Poor kid. I feel sorry for people who have meals that look like this! My dd doesn't know how lucky she is!