Best Nutrition for School-Aged Children

A maintained, balanced and healthy diet is important for every person but especially for school-aged children. An ideal deal for school going children should constitute all the food groups in it. Children from ages 6 to 12 require a lot of vitamins, mineral and other essential elements in their diet as they are very active and need a lot of energy throughout the day.

These children not only need healthy food but full of nutrition snacks too. Many food habits including likes and dislikes of children are decided in this age. Eating healthy food all day is very important for growth but a wholesome meal after school is essential because they set up the main proportions of total intake of calories whole day.

Eating is actually a social activity for children at this age. Poor nutrition can affect your child’s health as well as it can affect their brains. For a school going child in taking proper three meals and two nutritive snacks are very imperative. A healthy can also keep your child protected from medical problems and frequent doctor visits.

A rich of nutrition diet is essential for school-aged children and helps them in their growth and development in every aspect of their life. School life is very tough and mostly children are incapable of spending a lot of time with their families that is why regular proper family meals are really important.

Nutrition Tips For School going Children

School-aged children are basically very active and require mood energy. More energy requires a perfectly balanced and full of nutrition diet. In simpler words the nutritious need of children at this age is high and grave. These tips can help you in providing a healthy nutrition to your child.

Requirement of Energy:

The main energy providing food groups are Carbohydrates and Fats. These are the food groups which mainly help in growth and provides energy to the body for physical activities. During the process of growth the body needs and appetite increases which makes the children eat without stopping. All the body organs specifically brain needs energy to function appropriately and so the adequate supply of glucose is needed. Rice, potatoes, whole grain bread and sweet potato are the main source of carbohydrate. You can get your fat proportion by having peanut, olive and plant oils. You can also intake nuts and sesame for fats.

Consumption of Protein:

Protein is the main mineral for the growth of body and building up of body tissues. It also maintains and repairs the tissues and muscles. Intake of at least 2 to 3 servings of protein is important for every individual especially for the school-aged children. Sources through which adequate amount of protein can be received are meat, poultry, fish, yogurt, milk, cheese and other dairy products.

Vital Fatty Acids:

Fats are very essential for human body. Particularly in school going children deficiency of any sort of fats can affect poorly on school performance. Not getting a good sum of fats can cause problems in your child.

Importance of Calcium:

School going children are very active and loves to play. After all this is the age where they are most active and playful. But if their bones are not strong, how can they run, jump and play their favorite games. To be fit and healthy one should have strong bones and teeth.  If calcium needs are not fulfilled during the childhood period, then the child may suffer bones and teeth issues at adult age. Osteoporosis is a bone problem mainly found in adult specifically in women which is cause due to lack of calcium. Calcium rich foods include dairy products like milk, cheese, and yogurt, green and leafy vegetables etc.

Role of Iron in Growth and Development:

Iron is the mineral which helps in growth and development of body. As the child grows the volume of blood in body increases. It helps in the production of hemoglobin. Deficiency of iron can cause several problem in your kid’s body. Sources of iron are full of nutrition breads and cereals, all kinds of meats, fish and poultry.

Wonders of Zinc:

Zinc helps to strong the immune system which is the only defense system in the body and protects the kid from different types of viruses and bacteria. Zinc also plays an important role in the growth and development of the body.

Role of Fruits and Vegetables:

It will not be wrong to say that fruits and vegetables are the healthiest diet a child can take. These are an amazing source of having dietary fiber and helps your body to protect from constipation and other stomach related issues. They build up school-aged kids immune systems and keeps them form illness.

Keeping Your Body Hydrated:

Without drinking water no one can survive. Human body is constituted on 70% water. Drinking plenty of water removes toxins and refreshes your child’s body. Water carries nutrients to all the cells of the body and carries oxygen to the brain. Water helps in maintaining homeostasis.

Healthy Habits to Add Up in Daily Routine:

Regular Family Meals:

Family meals are an important part of the day. One complete family should at least have a meal together. This way parents’ can know about happening of their children’s lives as well as they can spend a quality time with their kids. Parents can also take benefit from having meals together and check up on their children’s intake of daily calories and balanced diet.

Proper School Lunches:

Children spend 6-8 hours daily in schools. Having a proper lunch is very important to keep them active all day. There is a lot of brain work at school and if children are not eating proper about of food they can be negatively affected in their studies. Lunch should be full of balanced diet including every proportion from food group. You can give your child flavored milks, deserts, ice creams and fruits.

Intake of Fast Foods:

Fast foods are the unhealthiest and unwholesome food you can give to your child. School-aged children should avoid drinking sodas and soft drinks and consume milk as much as possible. Chicken nuggets should be avoided as they are unhealthiest source of chicken. French fries and children’s favorite but least nutritious. School-aged children should not intake fries much.

Obesity and Other Problems:

Obesity is very trending in school-aged children. This is due to lack of physical activities. It can cause cardiovascular diseases in children. Other problems caused by unhealthy diet are hyperlipidemia, type 2 diabetes mellitus and heart diseases.  

Above is the guide for best nutrition for school-aged children. One thing as a parent you should remember that is children should make their own decision about what to eat and what not. In case of any problem talk to your child’s heath provider or doctor.