Your Child's 10-Year Checkup

Checkups are a way to make sure your child is growing well and help you find out if there are any health problems. After the visit, make an appointment for your child's 11-year checkup.

• Help your child learn healthy eating habits:

  • Eat together as a family as often as possible.

  • Offer a balanced diet that includes lean protein (like chicken and fish), whole grains, fruits and vegetables, and low-fat dairy.

  • Give your child about 3 dairy servings a day. This can include low-fat or nonfat milk, fortified soy milk, and low-fat cheese and yogurt. Non-dairy sources of calcium include fortified juice, cereal, and bread; dark leafy greens; and tofu (calcium-set).

  • Limit soda, sports drinks, sweets, and high-fat foods.

  • If your child drinks juice, limit it to no more than 8 ounces (240 ml) of 100% juice a day.

  • Limit fast food and help your child make low-fat, healthy choices when eating out.

  • Teach your child to eat when hungry, not out of boredom or habit (such as eating while watching TV), and to stop when full.

• Encourage your child to get at least 1 hour of physical activity every day. Playing outside, biking, and soccer are great ways for children this age to stay active. Have fun being active together and be a good role model by having your own exercise routine.

• Help your child make a plan for media use (including smartphones, tablets, computers, video games, and TV). The plan should:

  • Help your child balance screen use with healthy behaviors like spending time with others, being physically active, and getting enough sleep.

  • Make the bedroom a media-free room.

  • Make mealtimes media-free.

  • Help your child understand how to use the Internet safely.

• Talk about the dangers of smoking (including e-cigarettes), using drugs, and drinking alcohol.

• Talk about sex and making choices that are healthy, safe, and consistent with your family's values. Encourage questions and answer them honestly. Be open to questions about sexuality and gender identity.

• To help your child do well in school:

  • Set routines for getting ready in the morning, eating, and doing homework.

  • Take an interest in your child's learning by staying involved in the school and talking regularly with teachers.

  • Help your child get 9–12 hours of sleep each night.

  • Continue to read aloud together.

  • Talk about bullying and tell your child it is always OK to tell a trusted adult if they're bullied.

  • Praise efforts and accomplishments.

• Help your child find interesting activities (such as sports and clubs) to try.

• Talk about the normal changes that happen during puberty: the development of oily skin or body odor, and growth of hair in the armpits and pubic area. Answer questions simply and use the proper names for sexual body parts. Girls usually get their first period about 2 years after breasts begin developing. Boys may have wet dreams (ejaculation during sleep) and their voices may begin to deepen and crack. Encourage your child to ask questions.

• Discuss the need for regular washing. Some kids may need to start wearing deodorant.

• Welcome your child's friends into your home. Help your child be a good friend. Teach them to work through differences and disagreements without using violence.

• Be a role model for your child by saying you're sorry when you make a mistake, being kind to others, and using words calmly when you're angry (instead of yelling or hitting).

• Your child is safest in the back seat of the car until 13 years old. Use a booster seat until your child is 4 feet 9 inches (145 cm) tall and can wear the lap belt flat across the upper thighs and the shoulder belt across the shoulder.

• Remind your child that private areas are private and that no one else should touch them or ask your child to touch their private areas.

• Be sure your child uses the Internet only where you can easily watch. Put safety filters on computers and check which websites your child visits. Teach your child what kinds of searches, texts, pictures, and posts are appropriate.

• Teach your child what to do in case of an emergency, including how and when to call 911.

• Teach your child to watch carefully for traffic when crossing the street, riding a bike, or playing outside.

• Use proper sports safety equipment including helmets, mouth and eye guards, and padding.

• A gun in the home increases the risk of accidents and injuries. If you do have a gun, keep it unloaded and locked up. Bullets should be locked separately from the gun.

• Teach your child how to swim, but allow swimming only when an adult is watching.

• Do not allow anyone to smoke around your child.

• Make sure your child brushes their teeth with fluoride toothpaste twice daily, flosses once a day, and sees a dentist once every 6 months.

• In the sun, protect your child's skin with a water-resistant sunscreen with an SPF of at least 30, and re-apply every 2 hours or more often if swimming or sweating.

• Follow your health care provider's instructions on immunizations (shots) and testing.

• Your health care provider can tell you about help that is available in the community or through a social worker. Talk to your health care provider if you're worried that:

  • You don't have enough food for your child.

  • You don't have a safe place to live.

  • You don't have health insurance.

  • You have a problem with drugs or alcohol.

• Call your health care provider if you have concerns about your child's health, growth, or development.