School children and food

The school age is the best time to teach children about healthy foods and their bodies.

It is at this age that they begin to have a social life and pocket money, as well as start choosing their own lifestyle. This age group is prone to learning quickly, and they are influenced by friends and current trends.

A balanced diet for children should include a variety of food. How much physical exercise a child gets in a given day will determine how much food they should eat.

Snacking is essential to maintain energy levels in children who are active and busy. Every day, a healthy snack is needed at recess in the morning and after school.

Breakfast is important

Encourage breakfast.

Your child will be more active and focused at school if they have a good night’s rest followed by breakfast. This will also help your child to perform better at school as they are less likely to feel hungry in the morning.

Let your child watch you eat a breakfast. For the entire family, a bowl of cereal and milk with fresh or stewed fruits is a good starter.

Lunches for school

Canteens are available in many schools. They offer a variety of foods. The majority of schools adhere to government guidelines that encourage healthy eating. Sometimes, the food that your child chooses is high in energy and cost but low in nutrition.

A home-prepared lunch is an alternative that allows your child to be involved in the preparation and learn about healthy foods.

Lunchbox ideas include:

• Sandwiches or pita bread stuffed with cheese, meat lean, hummus, and salad
• Cheese slices, crackers spread with spread and fresh or dried fruit
• Cut up and wash raw fruits or vegetables
• In hot weather, a frozen water bottle of tetra-pack milk is a good option.

Limit foods in school lunches

sugary foods, fat foods, and salted should make up only a small portion of your child’s daily diet. Limiting the amount of these foods in school lunches is a good idea.

• Processed meats like salami, ham pressed chicken, and Strasbourg
• Chips, sweet biscuits and muesli and breakfast bars
• Fruit bars and fruit straps
• Cordials, juices, and soft drinks

Peer pressure and the use of treats

At this age, peer pressure is high to eat certain ‘trendy foods’. You can let your child have these foods on occasion, for example, at special events, parties or when you and the rest of the household enjoy them. Limit the amount of money that children can spend on their way home or at school.

It’s okay to eat the occasional lolly, bag or chips, or takeaway food. You may find that:

• Foods that are not nourishing enough are consumed.
• Overweight or obese children become overweight in children.
• It’s cheaper to make your own snacks and meals.
• You are missing an opportunity to teach your children about healthy eating.

After-school snacks

Allowing children to decide how much to eat is important, as their appetites can fluctuate depending on the level of activity. Offer a variety of healthy food options. Children may only consume a small amount at their evening meal. Make sure the snack you offer them is healthy and not just high energy.

Snacks include:

• A sandwich and a glass or milk
• Cereals and Fruit
• A bowl of soup with toast.

Families can enjoy meals together

Family meals are an opportunity for schoolchildren to talk and share about their day. This is best done at the evening meal.

Some family mealtime ideas include:

• Talk about your daytime activities.
• Avoid distractions like the radio, television, computer, or phone.
• Do not argue with your child about food.
• Allow your children to assist you in shopping and preparing meals.
• Teach simple nutritional facts, such as “milk helps your bones to be strong”.

Drinks for school children

Some suggestions include:

• Encourage children to drink plain water.
• Sweet drinks, such as fruit juice or cordials, are not necessary for a healthy lifestyle and are not recommended.
• One serving of dairy foods is equal to a glass of Milk, a tub or yogurt, or two slices of cheese. For adequate calcium, three serves per day are required.

Exercise and activity for children in school

Exercise is important for good health. Encourage your child to be active every day. This could include a sport, a hobby or a game. Some parents worry about their child’s weight.

Children in primary school should be active for 60 minutes a day and not spend more than two hours on screens.

Try these tips to increase your child’s physical activity:

• Limit screen time for your entire family.
• Together, do something active and physical.
• Watch your child playing sports.
• Encourage daily activity and not only exercise.
• Everyone should use the car less.

Tips for healthy school-aged children

Some suggestions include:

• Every day, children need to eat a variety.
• Snacks can be an important part in a healthy diet, especially for children who are active.
• Not only are energy-rich snacks good for you, but they can also be nutritious.
• Plan to share meals with your family.
• At mealtimes, enjoy chatting and discussing the events of the day.
• Allow children to tell you when they are full.
• Take your child’s lunch home.
• Allow children to help in the preparation of food and with meal planning.
• Encourage your family to get active.
• Encourage your children to drink water plain.