Eating tips for school children

School age is a great time for children to learn about healthy food, their bodies and activity. It is when many children start a busy social life, have some pocket money and begin to help choose their own lifestyle. Children of this age learn quickly and are strongly influenced by their friends and by popular trends.

Children need a wide variety of foods for a well-balanced diet. The amount of physical activity they do in a day is an important part of how much they need to eat.

Snacks for active children#

When children are busy and active, snacking is important to keep their energy levels up. A healthy morning snack at recess and another after school are usually needed each day. Some children only eat small amounts at the evening meal, so make sure the afternoon snack is nutritious, not just high in energy.

Breakfast is important#

A good night’s sleep followed by food in the morning helps your child stay active and concentrate at school. It also means they are less likely to be too hungry during the morning, which can help with performance. 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, and most follow guidelines to encourage healthy options. Even so, the food a child chooses can sometimes be costly and high in energy but low in nutrients.

A good alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with the preparation. Lunch box suggestions include:

• a frozen water bottle or carton of milk, particularly in hot weather
• sandwiches or pita bread with cheese, lean meat, hummus and salad
• cheese slices, crackers with a spread, and fresh or dried fruit
• washed and cut-up raw vegetables or fresh fruit

Foods to limit in everyday lunches#

• highly processed, sugary, fatty and salty foods
• processed meats such as salami, ham and pressed chicken
• chips, sweet biscuits, muesli bars, breakfast bars, fruit bars and fruit straps
• sweet drinks such as cordials, juices and soft drinks

Peer pressure to eat particular ’trendy’ foods is strong at this age. 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 is best to limit the amount of money children are given to spend at school or on the way home.

The occasional sweet, bag of chips or takeaway food does no harm. If they are eaten too often, however, you might find that not enough nourishing food is eaten, that you are spending more money than homemade snacks and lunches would cost, and that you are missing a chance to teach your child about healthy eating. Eating these foods too often can also contribute to children becoming overweight.

After-school snacks#

Children of this age may have swings in appetite depending on their activity levels, so allow them to choose how much they need to eat while you offer a wide variety of healthy foods. Snack suggestions include:

• a sandwich with a glass of milk
• cereal
• a bowl of soup
• toast
• fruit

Family mealtimes#

For school children, family mealtimes are a chance to share and talk about the day’s activities and events, and the evening meal together is an important time to do this. Family mealtime suggestions include:

• allowing time to talk and share the day’s activities
• avoiding distractions such as television, radio, computer or phone
• letting your child decide when they are full, without arguing about food
• allowing children to help with preparing meals and shopping
• teaching simple nutrition facts, such as ‘milk keeps your bones strong’

Drinks for school children#

Children should be encouraged to drink plain water. Sweet drinks such as cordials or fruit juice are not needed for a healthy diet and are not recommended.

A glass of milk (or a tub of yogurt or two slices of cheese) equals a serve of dairy food, and about three serves are needed each day for adequate calcium.

Exercise#

Physical activity is an important part of good health. Try to encourage your child to do something active each day, such as a hobby, a game or a sport. Some parents may also worry about their child’s weight.

For primary school children, 60 minutes of activity is recommended each day, with no more than two hours of screen time. To increase your child’s activity, try to:

• limit screen time for the whole family
• do something physical and active together
• go and watch your child play sport
• encourage daily activity, not just structured exercise
• use the car less, for everyone in the family

Key points#

• Children need a variety of foods each day, and how active they are affects how much they need to eat.
• Snacks are an important part of a healthy diet for active children; make them nutritious, not just high in energy.
• Plan to share meals as a family, enjoy talking at mealtimes, and let children tell you when they are full.
• Give your child a lunch to take from home, and let them help with food preparation and meal planning.
• Encourage physical activity for the whole family, and encourage children to drink plain water.