School age is the perfect time for children to learn about healthy food, bodies and activity. This is the time they start a busy social life, have pocket money and begin to help choose their own lifestyle. Children of this age learn quickly and are also influenced by their friends and popular trends.
Children need a wide variety of foods for a well-balanced diet. The amount of physical activity they have in a day will be an important part of how much they need to eat. Some children of this age are still fussy but, when busy and active, snacking is important to keep energy levels high. A healthy morning snack at recess and one after school are usually needed each day.
Breakfast is important :-
It is important to encourage breakfast. A good night’s sleep followed by food in the morning helps your child to stay active and concentrate at school. It also means your child is less likely to be too hungry during the morning. Be a role model and let your child see you eat breakfast too. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family.
School lunches
Many schools have a canteen that offers a range of food choices. However, without some help, the food your child chooses may be high in cost and energy but low in nutrients. An alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with preparation.
Treats and peer pressure :-
Peer pressure to eat particular ‘trendy’ foods at this age is strong. Let your child eat these kinds of foods occasionally, such as at parties, special events or when the rest of the family enjoys them. It’s best to limit the amount of money children are given to spend at school or on the way home.
The occasional lolly, bag of chips or takeaway food doesn’t do any harm. If they are eaten too often, however, you might find that:
- Not enough nourishing foods are eaten.
- Children become overweight or obese.
- You’re spending a lot of money – it’s much cheaper to provide homemade snacks and lunches.
- You’re missing a chance to teach your child about healthy eating.
Family mealtimes :-
For schoolchildren, family mealtimes are a chance to share and talk about the day’s activities and events. The evening meal together is an important time to do this.
Family mealtime suggestions include:
- Allow talk and sharing of daytime activities.
- Avoid distractions such as the television, radio or the telephone.
- Let your child decide when they are full – don’t argue about food.
- Allow children to help with preparing meals and shopping.
- Teach some simple nutrition facts such as ‘milk keeps your bones strong’.
Healthy tips for school aged children :-
Suggestions include:
- Children need a variety of different foods each day.
- Snacks are an important part of a healthy diet for active children.
- Make snacks nutritious, not just high in energy.
- Plan to share meals as a family.
- Enjoy talking and sharing the day’s happenings at mealtimes.
- Let children tell you when they’re full.
- Give your child lunch to take from home.
- Let children help with food preparation and meal planning.
- Encourage physical activities for the whole family.
- Encourage children to drink plain water.
