Child Nutrition For School Age Kids (5- 12 age) | Healthy Food For Kids
School-age children ages 6 to 12 need healthy foods and nutritious snacks. They have a consistent but slow rate of growth and child nutrition usually comprises eat four to five times a day including snacks .
Many food habits, likes, and dislikes are established during this time. Family, friends, and the media especially TV influence their food choices and eating habits. School-age children are often willing to eat a wider variety of foods than their younger siblings.
Eating healthy after-school snacks is important, too, as these snacks may contribute up to one-third of the total calorie intake for the day. School-age children have developed more advanced feeding skills and are able to help with meal preparation.
Child Nutrition For School Age Kids ( 6 -12 ) Age
Helping your school-age child eat a healthy diet can enhance his growth and optimize his development.
Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.
So what’s the best formula to fuel your child’s growth and development?
Healthy Food Choices For School Aged Kids
School aged kids grow in spurts and their appetites come and go in spurts, so they may eat a whole lot one day and then hardly anything the next. It’s normal, and as long as you offer them a healthy selection, they will get what they need.
- Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
- Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, red, and orange vegetables, peas and beans, and starchy vegetables.
- Fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
- Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
- Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine?choose more fish, nuts, seeds, peas, and beans.
Things Your School Aged Kids Should Not Eat Or Avoid
You should aim to limit your child’s calories from:
- Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
- Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E.
- Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
Child Nutrition And Activity Tips
- Try to control when and where food is eaten by your children by providing regular daily meal times with social interaction and demonstration of healthy eating behaviors.
- Involve children in the selection and preparation of foods, and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value.
- Parents are encouraged to limit children?s video, television watching, and computer use to less than two hours daily and replace the sedentary activities with activities that require more movement.
- Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days to have good health and fitness and for healthy weight during growth.
- To prevent dehydration, encourage children to drink fluid regularly during physical activity and to drink several glasses of water or other fluid after the physical activity is completed.
If you have questions about nutrition for kids or specific concerns about your child’s diet, come visit us at our “Health, Nutrition & Fitness” event for kids by FitaCon.
Register For “Health, Nutrition And Fitness For Kids” Event
Liked what you read? Wish to know more about child nutrition, health and fitness. Learn from the expert tips, suggestions from renowned pediatrics of Pune and implement those so that your kids can have a happy, fit and healthy childhood.
Stay tuned for FitaCon’s next event which focuses on health, nutrition, and fitness for kids.
FitaCon upcoming event focuses on ” Health, Nutrition and Fitness For Kids” hence it will be the best of amalgamation of doctors and certified professionals from respective arena offering various tips, guidance and suggestions on health, nutrition and fitness for kids.
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