Planning diets for school-age children

Following all aspects and guidelines of diet planning for preschool children, it may appear that by school age the children establish a particular pattern of food intake. To an extent you are right but planning balanced meals for school children may differ in other aspects. Let us discuss these briefly. Aim for variety: We know that no single food can provide all the nutrients in the amount the child needs every day.

The most consistent nutrition message therefore is to eat a variety of foods. Variety also increases the likelihood of accepting new foods. Ensure good nutrition: We know that children at this age need more protein, calcium, iron and iodine. They must be encouraged to eat vegetables, fruits, whole grains.

Fruits and vegetables improve the macronutrient density in their diets and whole grains reduce the risk of diseases like cardiovascular and diabetes. Iodised salt, as mentioned earlier, is the easiest way to avoid iodine deficiency. Limit intake of saturated fat, salt and sugar: You know that the growth of school children has now slowed down. Maintain fat calories to per cent of total calories.

Diets rich in fats and sugars increase the risk of obesity and its related problems. Foods with added sugars are also a cause of dental caries. A high sodium intake may increase blood pressure leading to major risk factors of stroke, kidney and coronary diseases. Do you know that young children are frequently falling prey to diabetes and high blood pressure now-a-days?

Ensure eating breakfast: Breakfast is a special meal. It should contain more of protein and energy. After the long night’s fasting the child should never be allowed to skip breakfast. Skipping breakfast will negatively affect her/his physical and mental performance, and the loss of calories and nutrients cannot be made up later in the day.

Involve children in meal planning: As children grow older they can be involved in planning their meals. It will make healthy eating interesting for them. Amrita has an -year-old son and -year-old daughter. She talks to them about making choices and planning balanced meals.

She even takes them along to buy ingredients, at the same time she teaches them what to check while buying raw food material. Don’t you think she makes the task of serving them nutritious meals attractive? Besides, encourage children in age- appropriate tasks of cooking their meals, and serving. They often get excited and develop healthy and positive concepts of food.

Besides following the guidelines for planning balanced diets you may refer to Table for the quantities of foods to be consumed by school going children as recommended by ICMR: Table : Balanced Diet for School Going Children (ICMR), S.No. Food Groups Quantities (g) – years – years Boys Girls .