Pre-teen Or Pre-adolescent Notes, Quizzes & Revision

Home Science — Healthy Living

Subtopic: Pre‑teen / Pre‑adolescent (age ~10)

Pre‑teens (also called pre‑adolescents) are children about 9–12 years old. At 10 years, your body, feelings and friendships begin to change. Healthy living helps you grow strong, learn well at school and feel happy.

Food and nutrition 🍎

Eat a balanced plate every day. Try foods common in Kenya to get energy, protein and vitamins:

• Carbohydrates: ugali, rice, chapati, millet, matoke — gives energy for school and play.
• Proteins: beans, lentils, eggs, fish, nyama (meat), milk — help build muscles and grow.
• Vegetables & fruits: sukuma wiki, spinach, carrots, mangos, oranges — for vitamins & healthy skin.
• Calcium: milk, yoghurt, local cheeses — for strong bones.
• Drink plenty of clean water. Limit sweets and sugary drinks.

Hygiene and personal care 🚿

• Wash hands with soap before eating and after the toilet.
• Shower regularly and use clean clothes to prevent body odor.
• Brush teeth twice a day. Visit the dentist if a tooth hurts.
• Take care of skin — gentle soap, avoid sharing towels.
• If you start to notice body hair, periods, or wet dreams, talk to a trusted adult. These are normal.

Sleep, play and exercise ⚽🛏️

A 10‑year‑old needs about 9–11 hours of sleep. Play and exercise every day — running, football, skipping rope, or traditional games. Exercise keeps the heart and bones strong.

Feelings and friendships 😊

• Mood swings and new feelings are normal.
• Be kind to friends and learn to talk about problems.
• If you feel very sad or scared a lot, tell a parent, teacher or elder you trust.

Home skills (Home Science focus) 🥄

Learn simple household skills that help healthy living:

• Help prepare healthy meals (wash vegetables, measure porridge, crack eggs with supervision).
• Store food safely: cover cooked food, keep dry grains in clean containers.
• Keep the kitchen and eating places clean to avoid pests.
• Practice first aid: clean a small cut, apply a plaster, tell an adult about serious injuries.

Safety and things to avoid 🚫

• Never use tobacco, alcohol or drugs — they are harmful for growing bodies.
• Be careful near fires, sharp tools and busy roads.
• Use mobile phones and social media safely — tell an adult if something online makes you uncomfortable.

Checklist for you (tick what you do)

• ☐ I wash my hands before eating.
• ☐ I eat some vegetables every day.
• ☐ I sleep enough for my age.
• ☐ I help with a simple chore at home.
• ☐ I talk to a grown-up if something worries me.

Note: If you have questions about body changes, health check‑ups at your local clinic or school nurse can help. Stay curious and stay healthy!