School age is the perfect time for children to
learn about healthy food, bodies and activity. This is the time they start a
busy social life, have pocket money and begin to help choose their own
lifestyle. Children of this age learn quickly and are also influenced by their
friends and popular trends.
Breakfast is
important
It is important to encourage breakfast. A good
night’s sleep followed by food in the morning helps your child to stay active
and concentrate at school. It also means your child is less likely to be too
hungry during the morning and it can help with performance at school. Be a role
model and let your child see you eat breakfast too. A bowl of cereal with milk
and fresh or stewed fruit is a great starter for the whole family.
School
lunches
Many schools have a canteen that offers a range
of food choices. Most schools follow government guidelines to encourage healthy
food choices. The food your child chooses might be high in cost and energy, but
low in nutrients sometimes. An alternative is a packed lunch from home, which
is a great way for your child to learn about healthy food and to help with
preparation.
Lunch box suggestions include:
Lunch box suggestions include:
·
Sandwiches or pita bread with cheese, lean meat, hummus and
salad
·
Cheese slices, crackers with spread, and fresh or dried fruits
·
Washed and cut up raw vegetables or fresh fruits
·
Frozen water bottle or tetra pack of milk, particularly in hot
weather.
School
lunches – foods to limit
Highly processed, sugary, fatty and salty foods
should only make up a very small part of your child’s diet. Foods to limit in
everyday school lunches include:
·
Processed meats such as salami, ham, pressed chicken and
Strasbourg
·
Chips, sweet biscuits, and muesli bars and breakfast bars
·
Fruit bars and fruit straps
·
Cordials, juices and soft drinks.
Treats and
peer pressure
Peer pressure to eat particular ‘trendy’ foods
at this age is strong. Let your child eat these kinds of foods occasionally,
such as at parties, special events or when the rest of the family enjoys them.
It’s best to limit the amount of money children are given to spend at school or
on the way home.
The occasional lolly, bag of chips or takeaway food doesn’t do any harm. If they are eaten too often, however, you might find that:
The occasional lolly, bag of chips or takeaway food doesn’t do any harm. If they are eaten too often, however, you might find that:
·
Not enough nourishing foods are eaten.
·
Children become overweight or obese.
·
You’re spending a lot of money – it’s much cheaper to provide
homemade snacks and lunches.
·
You’re missing a chance to teach your child about healthy
eating.
After-school
snacks
Children of this age may have swings in
appetite depending on activity levels, so allow them to choose how much they
need to eat while offering a wide variety of healthy foods. Some children only
eat small amounts at the evening meal, so make sure that the afternoon snack is
nutritious, not just high in energy.
Snack suggestions include:
Snack suggestions include:
·
A sandwich with a glass of milk
·
Cereal and fruit
·
A bowl of soup and toast.
Family
mealtimes
For schoolchildren, family mealtimes are a
chance to share and talk about the day’s activities and events. The evening
meal together is an important time to do this.
Family mealtime suggestions include:
Family mealtime suggestions include:
·
Allow talk and sharing of daytime activities.
·
Avoid distractions such as the television, radio or the
telephone.
·
Let your child decide when they are full – don’t argue about
food.
·
Allow children to help with preparing meals and shopping.
·
Teach some simple nutrition facts such as ‘milk keeps your bones
strong’.
Drinks
Suggestions include:
·
Children should be encouraged to drink plain water.
·
Sweet drinks such as cordials or fruit juice are not needed for
a healthy diet and aren’t recommended.
·
A glass of milk (or a tub of yogurt or slice of cheese) equals a
serve of dairy food. Three serves are needed each day for calcium.
Exercise and
activity
Physical activity is an important part of good
health. Try to encourage your child to do something active each day, such as a
hobby, play a game or be involved in sport. Some parents may also worry about
their child’s weight.
For primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games.
To increase your child’s activity, try to:
For primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games.
To increase your child’s activity, try to:
·
Limit the amount of time spent watching television for the whole
family.
·
Do something physical and active together.
·
Go and watch your child play sports.
·
Encourage daily activity, not just exercise.
·
Use the car less – that means everyone!
Healthy tips
for school-aged children
Suggestions include:
·
Children need a variety of different foods each day.
·
Snacks are an important part of a healthy diet for active
children.
·
Make snacks nutritious, not just high in energy.
·
Plan to share meals as a family.
·
Enjoy talking and sharing the day’s happenings at mealtimes.
·
Let children tell you when they’re full.
·
Give your child lunch to take from home.
·
Let children help with food preparation and meal planning.
·
Encourage physical activities for the whole family.
·
Encourage children to drink plain water.
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