School-aged children are still growing. Growth requirements combined with physical activity play a role in determining a child’s nutritional needs. Genetic background, gender, body size and shape are some other factors.
- Carbohydrates and fats provide energy for growing and physical activity.
- Protein builds, maintains and repairs body tissue.
- Calcium is particularly important in building strong bones and teeth.
- Iron is an oxygen-carrying component of blood. Children need iron for expanding blood volume which is accompanied during periods of rapid growth.
- Iron is an oxygen-carrying component of blood. Children need iron for expanding blood volume which is accompanied during periods of rapid growth.
What to Eat
1. Fruits And Vegetables
At breakfast, enjoy fresh or frozen berries on cereal or in a smoothie, slices of melon or a glass of 100% orange juice; at lunch, serve crunchy baby carrots or sliced apples; for dinner, put brightly colored vegetables (broccoli, corn, sliced peppers, frozen peas or leafy green salad) at the center of every plate.
2. Low Fat Dairy Food
There are many nutrient-rich, low-fat dairy products to choose from: an 8-ounce glass of low-fat milk with breakfast, lunch and dinner; fat-free or low-fat yogurt parfaits for breakfast or an after-school snack; or string cheese for an on-the-go energy snack.
3. Whole-grain cereals
Give kids whole-grain cereals for breakfast, kid-friendly “white” whole-wheat bread for sandwiches, crunchy whole-grain crackers for snacks and whole-grain pastas for dinner. To add variety, try quick-fix whole grains such as quinoa, whole-wheat couscous and quick-cooking brown rice on their own or mixed with other foods.
4. Peanut butter
Rich in monounsaturated fats, peanut butter provides children with energy and protein. However, some brands contain added salt, sugar, palm oil and partially hydrogenated fats, which reduce nutritional quality.
5. Fish
Packed with protein, fish helps build healthy muscles and bones. Oily fish like salmon, tuna and sardines also contain high amounts of omega-3 fatty acids, which support eye, brain and nerve development.
6. Broccoli
It is packed with nutrients that optimise eye development and ward off cell damage. It also provides lots of fibre that boosts digestion and prevents constipation.
A proper nutritional diet and healthy lifestyle can affect young children throughout the rest of their lives. During early development, children are highly impressionable and start to implement routines and tools that they carry with them into adulthood. Aside from habits and routines created, children who do not obtain proper nutrients as they develop, can suffer from physical ailments as well.
