What are healthy nutrition needs of a school age child? In this post we’ll be covering 4 things children need to grow, help brain development, have energy, and more.
*This post was in collaboration with Fat Joe Publishing
The diets kids eat during their early years play considerable roles in determining their health in the future. Generally, people develop their eating habits during the first few years of their life, which means preparing nutritious meals for your kids is a good investment in their well-being. That said, children’s diet may vary according to their age, growth cycle, and what activities they do. It’s better to start giving kids smaller food portions, and only offer them more food if they ask for it. Here are four healthy meals you should offer your little ones who are ready for school post-lockdown.
- Healthy carbohydrates
Food items like potatoes, rice, and pasta are healthy meals for children. Foods in this category are also full of fiber, essential vitamins, and minerals, which are vital for kids’ growth and development. They also provide them with energy to stay healthy and active.
While a simple chicken and noodles recipe or rice and pasta are all healthy, you may want to avoid snack noodles as they contain high levels of fat and salt. Wholegrain breakfast cereals and oats are great meals to start your kids day. However, sugar-coated cereals can lead to tooth decay in children.
My family devoured this all in one balanced meal!
- Fruits and veggies
Parents should encourage their children to eat at least five portions of fruits and vegetables per day. Serving a wide variety of fruits and veggies to your kids will provide them with vitamins and minerals. You could consider adding fresh, frozen, and canned fruit juice to your children’s diet. But, note that fruit juices and smoothies all count as one portion irrespective of the number of fruit pieces that are found in the nutritious drink. Ideally, allowing your school-age children to drink a small glass (150 ml) of fruit juices every day is healthy for their systems. You can find my strawberry soup recipe here
Great sources of protein include lean meat, eggs, beans, fish, and nuts, among other things. Protein is suitable for kids’ growth and muscle development. The above good sources of protein also contain essential vitamins and minerals such as iron, zinc, and omega-3 fatty acids. Enough iron and omega-3 will boost the brain development of your children.
Thankfully, these can be gotten from red meat and oily fish. Dairy foods like milk, cheese and yogurt are also healthy sources of protein. So, try to serve your children with different varieties of dairy every single day.
You can find my kid’s favorite Tater Tot Hotdish recipe here
- Snacks and drinks
Are you looking for the best snacks and drinks for your lovely child? Well, why not offer them kids-friendly between-meals and beverages? Examples of tooth-friendly snacks and drinks you could serve your little angels include milk, plain breadsticks, chopped fruits, unsweetened cereals, and water. Milk and water are often classified as the best drinks for children. Fortified tap water contains fluoride, and this helps kids develop healthy teeth. Invest in the well-being of your children by offering them healthy food options such as those discussed above. Once parents act as healthy-eating role models, children will also eat healthily.
My kids love this healthy snack packed with fiber!
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