![]() To increase your child’s activity, try to: Some parents may also worry about their child’s weight.įor primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games. Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sport. Physical activity is an important part of good health. Three serves are needed each day for calcium. A glass of milk (or a tub of yogurt or slice of cheese) equals a serve of dairy food.Sweet drinks such as cordials or fruit juice are not needed for a healthy diet and aren’t recommended.Children should be encouraged to drink plain water.Teach some simple nutrition facts such as ‘milk keeps your bones strong’.Allow children to help with preparing meals and shopping.Let your child decide when they are full – don’t argue about food.Avoid distractions such as the television, radio or the telephone.Allow talk and sharing of daytime activities.The evening meal together is an important time to do this. Some children only eat small amounts at the evening meal, so make sure that the afternoon snack is nutritious, not just high in energy.įor schoolchildren, family mealtimes are a chance to share and talk about the day’s activities and events. You’re missing a chance to teach your child about healthy eating.Ĭhildren 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.You’re spending a lot of money – it’s much cheaper to provide homemade snacks and lunches.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. It’s best to limit the amount of money children are given to spend at school or on the way home. Let your child eat these kinds of foods occasionally, such as at parties, special events or when the rest of the family enjoys them. Peer pressure to eat particular ‘trendy’ foods at this age is strong. Chips, sweet biscuits, and muesli bars and breakfast bars.Processed meats such as salami, ham, pressed chicken and Strasbourg.Foods to limit in everyday school lunches include: Highly processed, sugary, fatty and salty foods should only make up a very small part of your child’s diet. Frozen water bottle or tetra pack of milk, particularly in hot weather.Washed and cut up raw vegetables or fresh fruits.Cheese slices, crackers with spread, and fresh or dried fruits.Sandwiches or pita bread with cheese, lean meat, hummus and salad.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. The food your child chooses might be high in cost and energy, but low in nutrients sometimes. Most schools follow government guidelines to encourage healthy food choices. Many schools have a canteen that offers a range of food choices. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family. ![]() Be a role model and let your child see you eat breakfast too. It also means your child is less likely to be too hungry during the morning and it can help with performance at school. A good night’s sleep followed by food in the morning helps your child to stay active and concentrate at school. A healthy morning snack at recess and one after school are usually needed each day. When children are busy and active, snacking is important to keep energy levels high. The amount of physical activity they have in a day will be an important part of how much they need to eat. Children of this age learn quickly and are also influenced by their friends and popular trends.Ĭhildren need a wide variety of foods for a well-balanced diet. ![]() This is the time they start a busy social life, have pocket money and begin to help choose their own lifestyle. School age is the perfect time for children to learn about healthy food, bodies and activity.
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