Nutritional Guidelines for School Age Children

As kids grow, they need to eat more and to have the nutrition needed by adults.

 Here are the nutritional guidelines for school age children they need to be eating whole grains (oats, rice, millet, etc.) to fruits, vegetables and healthy proteins. 

Your kids also need to have healthy fats which include the following:

Monounsaturated fats: Avocados, canola oil, peanut oil, sesame seeds, etc.

Trans Fats: This type is found in crackers, cookies, margarine, etc.

Polyunsaturated fats: Omega 3 fatty acids (good for the heart) and Omega 6 fatty acids like salmon, sardines, anchovies, walnuts and a whole lot more.

Dietary Guidelines 

Whole Grains: School age kids should have 6-11 servings of whole grains every day.

Fruits: For fruits, you should provide 2-4 servings in a day which may include ¾ cup of any fruit juice or ½ cup of sliced fruits. 

Vegetables: 3- 5 servings are needed in a day. You can serve 3/5 cup of vegetable juice or one cup of leafy vegetables.

Dairy Products: 2-3 servings of yogurt, milk or natural cheese. 

Zinc: To boost school performance and enhance memory capacity, it is essential to have zinc found in beef, pork, liver, milk, cocoa and poultry among many others. 

Prepare Sumptuous and Nutritional Meals                                 

Encouraging your kid to eat nutritional meals is a challenging task especially if your kid happens to have sensitive preference when it comes to food. To ensure complete vitamins and minerals, be creative with the meals that you prepare and always keep in mind that you should prepare delicious meals. 

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