Good nutrition during the school-age years is key to helping children grow, feel good and do their best. Besides nourishing their growing bodies, nutritious eating supplies the energy children need each day for school, activities and fun. During primary school years, 6 to 12 year olds begin learning to make food choices on their own. Parents and caregivers play a vital role in helping children develop nutritious eating and active living habits to last a lifetime.
Raising Nutritious Eaters
It takes hard work and commitment—by both parents and children. You can create an environment for your child that encourages good food choices with these practical guidelines.
- Be a good role model. Children learn habits for nutritious eating and active living by watching others. Parents and other caregivers are a child's most influential teachers.
- Make a variety of nourishing and appropriate foods available. Then let your child practice deciding what to eat and how much. When children listen to their own body cues, they learn to eat appropriate amounts of food to satisfy their hunger.
- Set a routine for eating. Try to establish a time and place for eating and eat meals as a family whenever possible. Keep the focus on meals and snacks rather than eating while watching television, playing video games, or working on a computer.
- Respect your child's appetite and food preferences. Your child's rate of growth will vary during these years, and so will his or her appetite. Food preferences may also change as your child develops new tastes, and there is no single "must eat" food. Don't engage in power struggles or use food as a reward or punishment.
- Involve your child in planning meals and snacks. Children are more likely to eat foods that they help plan, choose or prepare. This is an opportunity for children to try new foods and develop cooking skills, too.
- Keep mealtimes relaxed. This is an ideal time for family conversation and bonding.
Breakfast Basics
Breakfast feeds a child's body and brain—helping to provide the energy and stamina a child needs to pay attention in class, get schoolwork done and participate in physical activities. Breakfast eaters are also more likely to meet their daily needs for important nutrients like calcium and iron.
Serve one of these quick and tasty ideas to help your child get off to a great start each morning.
- Top toasted wholegrain bread, a bagel or English muffin with peanut butter or melted cheese. Serve with juice.
- Fruit and yoghurt smoothie. Blend together a tub of yoghurt, fresh fruit, orange juice and a few ice cubes to make it cool and slushy.
- Breakfast wrap. Roll up scrambled eggs, peanut butter and banana slices or any other favourite combination in a tortilla.
- Yoghurt parfait. Layer yoghurt, berries and ready-to-eat cereal in a dessert dish.
- Grab and go foods. No time for breakfast choices can include items such as: a cereal bar, peanut butter sandwich, small bag of ready-to-eat cereal, English muffin, fruit, yoghurt or a small carton of milk or juice.
Smart Snacking
When planned for and chosen carefully, snacks can be a "nutrition opportunity" for your school-age child. Here are a few reasons to encourage smart snacking.
- Snacks keep kids fuelled between meals. For children involved in after-school play, sports activities or lessons, a nutritious snack helps keep them alert and promotes endurance and optimal performance.
- Snacks can fill in nutrient gaps. Snacks can contribute about one-quarter of the kilojoules and nutrients your child needs each day.
- Snacks help prevent between meal hunger. When appropriately spaced between meals, snacks help keep hunger at bay and may curtail overeating at the next meal.
Smart snacking tips:
- To help children choose nutritious snacks, offer foods from at least two food groups.
- Go easy on snacks from the 'Extras' group, these should only be eaten occasionally in small amounts. Fats and sweets can be part of eating, but should not replace more nutritious foods from the five food groups as described in The Australian Guide to Healthy Eating.
- Encourage kids to brush their teeth after eating or, if that's not possible, to rinse their mouths with water.
A+ For Physical Activity
For good health, physical activity and nutritious eating go hand-in-hand. The primary school years are a great time to help children develop positive physical activity habits. Children need at least 60 minutes of moderate intensity, physical activity each day. Help your child find fun ways to move. Encourage active play, such as running, skipping, dancing and cycling; family or neighbourhood games, such as cricket or tennis; as well as organized activities, such as football, swimming, and basketball.