A Healthy Nutrition Guide for School-Aged Kids

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What a lot of people tend to forget is that you are also shaping the way your child looks at food. It is very easy to cause a child to develop a bad relationship with food, that is why you need to do your best to be educated about the nutritional needs of school aged kids and feed them accordingly. 

Nutrition Guidelines 

As they are developing, they will need the same healthy food an adult will need. On top of that, they will need to eat more minerals and vitamins to support their growing bodies. That means that they need to eat healthy proteins, whole grains as well as a variety of fruits and vegetables. When it comes to feeding kids, the key is variety. Giving them foods that are diverse will ensure they are maintaining a healthy diet and a healthy relationship with food. 


Something that you should never do is teach your kids that they need to eat a certain amount of calories. That will only lead to them developing an eating disorder. The number of calories a kid needs solely depend on their age, gender and activity levels. They can end up needing up to 2200 calories per day if they are highly active, but that is something that your pediatrician will tell you. Your kids should be taught to fuel their bodies and eat when they need to. The rule of them having to eat everything from their plate even when they are full is not something that you should practice. 


As we all know, in order to grow, you will need to eat protein. Kids need about 19 grams of protein per day, while teens can need up to 50 grams. High protein foods are lean red meat, seafood, eggs, legumes, seeds, chicken etc.… Luckily now you can get your meat online and your child can help you choose their own protein. 


The most popular misconception is that carbohydrates are bad. But when it comes to kids, they are one of the main sources of energy. Their recommended intake should be up to 130 grams. This way they will be able to fuel their brain with the right amount of glucose. You will be able to find them in milk, whole grains, high fibre bread, veggies and fruits. Where most people go wrong is choosing more refined grains as the main source of carbs. 


One of the most important things for your kids’ cognitive development is omega 3 fats. Instead of forcing them to drink fish oil and take supplements, have them eat avocados, hummus as well as different types of nuts and seeds. Let them find something they like to eat. 

Vitamins and Minerals

If you are dealing with a picky eater, they might need to drink multivitamin supplements. No matter what, you need to ensure that you are feeding your child enough vitamins and minerals to ensure they are not deficient. Make sure that they are getting enough fruits, vegetables as well as dairy products. 

There Are Healthy Snacks

Instead of not letting your child have snacks or candies throughout the day, try introducing healthier options such as sandwiches, fruit, whole grain cereal or even veggies and dip. But keep in mind that you shouldn’t forbid your child from having “unhealthy” snacks. They are kids and they should be allowed to have sugar and chocolate. 

As a parent or guardian, your duty is to keep your kids healthy and ensure they are building a healthy relationship with food. Do your best to feed them a well-balanced diet, and they will be happy and healthy.