When children transition from preschool to grade 1 there is a need to have proper nutritional diets which are crucial in their bodily growth and development. Children in the school-going age of 6-12 years experience physical, cognitive and emotional developmental changes that need to be fed nutrient-dense food.

Here are some healthy eating habits for school-age children that parents must be aware of. 

The Importance of Healthy Eating

As the experiences of school-going children show, the style of eating that is developed during this stage sets the standard for parents for the rest of their lives. A nutritious diet enhances the growth of children, increases their energy levels as well as enables them to have a healthy weight. It also plays a role in their province and mentation, increasing concentration, memory, and academic achievements. In addition, the eating patterns of children in this stage can be carried forward into adulthood feeding behaviours. In this way, parents and caregivers can ensure that they are making some right choices today that will in one way or another result in proper health and well-being throughout the lifetime of the children.

Key Nutrients for School-Age Children

Children at school age have certain required nutrients that will meet their needs of growth. Some of the key nutrients they require include.

• Protein: Required for the synthesis of body tissue and for repair and maintenance of the body tissue. Some of the good sources are meat products, poultry products, fish, eggs, beans, and nuts.

• Calcium: Absolutely needed for the formation of bone and dental structures. Calcium-rich foods include milk, yoghurt, cheese, and any other food that is rich in calcium.

• Iron: Responsible for carrying oxygen in the blood and also plays a role in the immune system. Some of the sources of iron include red meat poultry, fish, beans and ready-to-eat cereals that are fortified with iron.

• Fibre: It helps improve bowel movements and hence will go a long way in preventing constipation. The fibre-rich foods include whole grains, fruits, vegetables and legumes.

• Vitamins and Minerals: There are certain vitamins and minerals which are needed for growth and immunity and other health aspects and they include vitamins A, C & D and the minerals include zinc and magnesium. These micronutrients are found in such foods as fruits, vegetables, and whole-grain foods.

Healthy Eating Habits to Encourage

Following are some healthy eating habits to encourage in school-age children. 

Eat a Balanced Diet

Reemphasize your child to take a balanced diet and help them select foods from all the food groups; fruits, vegetables, whole grain foods, lean meats, and dairy products.

Limit Processed and Sugary Foods

Avoid the intake of snacks from the kitchen cities, burgers, processed juices and anything that is fried, soft processed edible junk foods most of which are full of calories, fats and sugars with very few nutrients.

Eat Regular Meals

Feeding your child breakfast, lunch, and dinner and making it a point that your child has two to three snacks is recommended. This helps in moderating their portion intake and guard against overeating and also ensures they have eaten enough during the course of the day.

Involve your child in meal planning and preparation. Not only should you encourage your child to participate in the process like choosing the recipes, making the grocery list and even preparing the meals. This has a way of helping them feel more responsible and thus be more interested in their foods.

Eat Together

Ensure that you give priority to meal time by taking meals together with the family wherever possible. This is clearly helpful not only with relation to eating healthy but also enhances social relationships and interaction.

Be a Role Model

Cases of young people eating healthy can be attributed to the fact that they are prompted by their parents and caregivers to do so. Model a positive attitude about eating and consuming healthily yourself.

Stay hydrated

For the purpose of maintaining proper hydration in children, make sure your child drinks as much water as possible in one day. Avoid taking sweetened products especially sugary beverages like; soda and fruit juices since they have many calories and sugar.

Allow for Occasional Treats

When teaching children about the kinds of foods they should eat, they should not be deprived completely but they should just be made to understand that they should be eaten in moderation. This prevents children from thinking they are deprived of their suggested diets and will also make them learn how to moderate their intake of unhealthy foods.

Overcoming Eating Challenges

School-age children may face various challenges when it comes to healthy eating.

Picky Eating

It is quite common to observe children when they become very picky eaters at certain times in their development. Provide choices of healthy foods to include when preparing meals and snacks for children and do not be discouraged because a child may reject a food the first time it is introduced to him.

Peer Pressure

Due to peers’ awareness, social pressure and increased engagement in their own friends and in communities, children and youths may opt for less healthy foods. Explain the concepts of exercising and a balanced diet and give them suggestions for such food they can take to school or share with friends.

Busy Schedules

It hence becomes very difficult for families to have time to prepare as well as sit together and eat healthy meals due to school, extracurricular activities and homework. That is why one should plan in advance by cooking in advance or having lots of healthy foods that can be easily eaten at hand.

The consumption of quality foods in children in their school-going age is very important in their growth, development and health. Parents and caregivers also have a role in creating policies of healthy eating for children in order to ensure that they grow to be healthy eaters. Every child is special, thus it is important for you to engage her or perhaps spend time trying to understand what works best for the kid. If you are persistent, innovative, and have a can-do attitude, you are able to teach your child how to have a healthy relationship with food for the rest of his life.