The National Dairy Council & Macra na Feírme: Health & Wellbeing

Nutrition for School-Aged Children

Nutritional Guidelines:

During the school years, your child is growing, developing and learning. Adequate nutrition is, therefore, a necessity and can contribute not only to aiding their development but can also benefit their school performance.

In general, by this stage in life, school-aged children (5 years or older) should be following general healthy eating guidelines. In short, guidelines set out in the food pyramid should be adhered to, with adjustments made depending on their individual growth, development and activity levels.

Dietary Patterns:

Breakfast

It has often been said that breakfast is the most important meal of the day, setting you up for a great start:

The breakfast meal is a perfect way to get essential nutrients and energy for the school day ahead. Fortified cereals and milk can contribute to your nutrient intake.
Since children often continue dietary habits into adolescence and adulthood, the good practice of not skipping breakfast at an early age may benefit their future.
Example of a breakfast for school children:
- Glass of orange juice
- Unsweetened breakfast cereal with milk
- Wholemeal toast
Remember, wholemeal/ wholegrain options can assist in the steady release of energy throughout the morning.

Snacking

Snacking is often viewed as a negative part of a person’s diet. However, snacking can be an ideal way for children to obtain the energy and nutrients they require. However, it is essential that healthy, nutrient-rich snacks are chosen.

Some ideal snacks include:

Glass of milk
Yogurt or fromage frais
Fruit
Bite sized vegetables
Cheese and crackers
Fruit scone
Salad sandwich
Unsweetened breakfast cereal and milk
Fruit smoothie
Toasted cheese slice
Cup of homemade soup

Lunchbox

Lunch is an essential meal in order to top-up energy stores after a morning of learning!

For a healthy lunchbox, try to include foods from each of the four main food groups:
1. Cereal Group:
  Required for energy - choose from wholegrain bap, bread, pitta pocket or roll.
2. Fruit and Vegetable Group:
  Source of vitamins and minerals - perfect lunchbox options include a banana, satsuma, apple, handful of cherry tomatoes, chopped vegetables such as carrot sticks or peppers.
3. Milk Group:
  Small portion of cheese, yogurt or carton of milk - choose from milk, a yogurt, a yogurt drink, cheese sandwich, cheese cubes or slices. Ensure your child achieves the recommended three portions of dairy per day-including two dairy items in your child’s lunch-box can help.
4. Meat Group:
  These foods make perfect sandwich fillers! - choose from chicken, ham, tuna, sardines or eggs.

Drink plenty of fluids to keep hydrated – essential for a healthy body and alert mind. Milk and water are the most suitable and tooth-friendly.

Tasty Lunchbox Fillers:

· Bagel with tuna, sweetcorn and cheese.

· Pitta pocket with grated cheese, lettuce and tomatoes.

· Wholemeal roll with hummus, lettuce and peppers.

· Pasta salad with tomatoes, mushrooms, peppers and tuna/chicken.

· Chicken salad tortilla wrap with cheese and salsa.

· Wholemeal bread with ham, cheese, tomatoes and cucumber.

· Rice salad with vegetables and chicken

Health Issues for School-Aged Children

Growing Bones

The growing years, especially during adolescence, are an important period for the development of strong bones. Although genetics play a role in bone development, dietary and lifestyle choices may influence whether we attain our peak bone mass.

· Since up to 90% of the adult skeleton is formed by the age of 17, adequate dietary calcium (one of the primary bone-forming minerals) is essential. It is estimated that 1 in 3 Irish children and teenagers have calcium intakes that are inadequate for their age.

· Addressing bone health and following ‘bone-friendly’ advice throughout childhood and the teenage years may help prevent the development of osteoporosis in later life. Osteoporosis is the thinning of bones which increases the risk of fracture.

· Growing children need three servings of dairy foods every day for healthy bones, due to the increased calcium requirements during the teenage years, teenagers should aim for five servings per day. One serving equals a glass of milk (⅓ pint), a match box-sized piece of cheese (1 oz), or a pot of yogurt.

· Regular weight-bearing activity (pursuits during which your bones support your weight, such as walking, dancing, tennis and in fact most sports with the exception of swimming and cycling) can help development and maintain strong bones. This type of activity has a crucial role during the growing years, promoting good bone health.

Overweight and Obesity

The prevalence of childhood overweight and obesity has increased in recent years, with the National Children's Food Survey (2005) reporting that 22% of Irish children (5-12 years) are overweight or obese.

· Overweight/obesity can not only affect a child’s immediate health but may also have consequences for their future health and wellbeing, especially if weight gain continues into adolescence and adulthood.

· Encourage your child to eat a healthy, balanced diet - avoiding foods which are high in calories and low in nutrients.

· Children should engage in moderate physical activity for at least 60 minutes per day. In order to avoid excess weight gain or achieve/maintain weight loss these recommendations may need to be increased.

· Limit sedentary past-times such as playing video games, watching television and surfing the internet.

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