Nutrition: school age (73%)
Useful information about feeding for your school-age child
School-age children (ages 6 to 12) need healthy foods and nutritious snacks. They have a steady but slow growth rate and usually eat four or five times a day (including snacks). During this time, many eating habits, tastes and aversions are formed. Family, friends and the media (especially television) influence food choices and eating habits. School-age children are often willing to eat a wider variety of foods than their younger siblings. It is also important that they eat healthy snacks after school, as they contribute up to a quarter of the total calorie intake for the day. School-age children have developed more advanced feeding skills and are able to help with food preparation
Useful mealtime tips for school-age children
The following are some practical suggestions for meals:
Always serve breakfast, even "on the run." Some ideas for a healthy, fast breakfast:
- fruit
- Milk
- Bread Thread
- Toast with cheese
- Cereal
- Peanut Butter Sandwich
- Take advantage of the great appetite after school to serve healthy snacks such as:
- fruit
- Vegetables and sauce
- Yogurt
- Turkey or Chicken Sandwich
- Cheese and cookies
- Milk and cereal
Set good examples for eating habits.
Allow children to help plan and prepare meals.
Serve meals at the table, instead of in front of the TV, to avoid distractions.
Healthy food choices
The My Plate icon is a guide to help you and your child eat a healthy diet. My Plate can help you and your child eat a variety of foods and at the same time encourage you to eat the right amount of calories and fat.
The United States Department of Agriculture (USDA) and the United States Department of Health and Human Services have prepared the dish to guide parents to select foods for children 2 years and older.
The My Plate icon is divided into five categories of food groups and highlights the nutritional intake of the following:
Grain. Foods made from wheat, rice, oats, cornmeal, barley or other cereal grains are grain products. Examples include bran, brown rice and oatmeal.
Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, orange and red vegetables, legumes (peas and beans) and starchy vegetables.
Fruits. Any fruit or juice with 100% fruit juice counts as part of the fruit group. Fruits can be fresh, canned, frozen or dried, and can be whole, cut or pureed.
Dairy products. Dairy 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. Be austere with protein. Choose lean and low-fat meats and poultry. Choose more fish, nuts, seeds, peas and chauchas.
Oils are not a food group, however some, such as walnut oils, contain essential nutrients and can be included in the diet. Animal fats are solid fats and should be avoided.
Exercise and physical activity every day should also be included in a healthy diet plan.
Nutrition and activity suggestions:
To try to control when and where your children eat food, provide regular daily meal times with social interaction and demonstration of healthy eating behaviors.
Involve your children in the selection and preparation of food. Teach them how to make healthy choices help them select foods based on their nutritional value.
For children in general, the reported dietary intakes of the following are low enough to be of concern to the USDA: calcium, magnesium, potassium and fiber. Select foods with these nutrients when possible.
Most Americans need to reduce the amount of calories they consume. When it comes to weight control, calories really count. Controlling portion sizes and eating unprocessed foods helps limit calorie intake and increase nutrients.
Parents are encouraged to serve recommended serving sizes for children.
Parents are encouraged to limit the observation of video and television and the use of the computer to less than two hours a day and replace activities that are done sitting with activities that require more movement.
Children and adolescents need at least 60 minutes of physical activity between moderate and vigorous most days for the maintenance of good health and fitness and for a healthy weight during growth.
To prevent dehydration, encourage children to drink liquid regularly during physical activity and drink several glasses of water or other liquids after physical activity is complete.
To find more information on 2010 Dietary Guidelines for Americans and to determine the appropriate dietary recommendation for your child's age, gender and physical activity level, visit the Online Resources page for links to the ChooseMyPlate sites. gov and 2010 Dietary Guidelines. Note that the My Plate plan is designed for people over 2 years of age who do not have chronic health conditions.
Always consult your child's health care provider regarding their healthy diet and exercise needs.
