Food for preschool and school-age kids

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Children need healthy foods because these foods:

• have the nutrients they need to grow
• keep children's appetites satisfied for a longer time
• help children learn, concentrate and sustain energy for physical activity.

A wide variety of healthy foods is important for a well-balanced diet, but children don’t always need to eat a lot of food at this age because activity levels vary. For busy and active children, snacking is a good way to keep energy levels high. If your child eats breakfast he’ll find it easier to stay active and concentrate at school.

Active children need plenty to drink, including water, the healthiest drink, and up to three glasses of milk a day for strong bones. Sweet drinks such as juice, soft drink and cordial are unnecessary and can contribute to health problems including obesity.

Because of variations in activity, some children are hungrier in the afternoon than in the evening. If this is the case, offer a nutritious afternoon snack such as a sandwich with a glass of milk, or a bowl of soup and toast. Try to avoid giving your child ‘empty’, low-nutrient foods such as packets of chips, chocolate biscuits and muesli bars, as these will reduce his appetite for healthy foods and increase the likelihood of tooth decay and obesity.

Whenever possible, it’s a good idea to take lunch from home, as this can be more nutritious than what’s offered at the school tuckshop or canteen. And if you let your child help with food preparation, meal planning and choosing healthy items when shopping (not those attractively wrapped chocolate bars), he’s more likely to gain an appreciation for nutrition and for healthy food in general.

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