health tips for school students-healthy food for kids.

health tips for school students 

School age is the perfect time for children to learn about healthy food, bodies and activity. This is the time they start a busy social life, have pocket money and begin to help choose their own lifestyle. Children of this age learn quickly and are also influenced by their friends and popular trends. 
                         

Children need a wide variety of foods for a well-balanced diet. The amount of physical activity they have in a day will be an important part of how much they need to eat. When children are busy and active, snacking is important to keep energy levels high. A healthy morning snack at recess and one after school are usually needed each day.

                                

1.Breakfast is important

It is important to encourage breakfast. A good night’s sleep followed by food in the morning helps your child to stay active and concentrate at school. It also means your child is less likely to be too hungry during the morning and it can help with performance at school. Be a role model and let your child see you eat breakfast too. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family.

                                 

                                              

2.School lunches

Many schools have a canteen that offers a range of food choices. Most schools follow government guidelines to encourage healthy food choices. The food your child chooses might be high in cost and energy, but low in nutrients sometimes. An alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with preparation.

Lunch box suggestions:

1.       Sandwiches or pita bread with cheese, lean meat, hummus and salad

2.       Cheese slices, crackers with spread, and fresh or dried fruits

3.       Washed and cut up raw vegetables or fresh fruits

4.       Frozen water bottle or tetra pack of milk, particularly in hot weather.

                              

3.School lunches-food limit

Highly processed, sugary, fatty and salty foods should only make up a very small part of your child’s diet. Foods to limit in everyday school lunches include:

1. Processed meats such as salami, ham, pressed chicken and Strasbourg
2. Chips, sweet biscuits, and muesli bars and breakfast bars
3. Fruit bars and fruit straps
4. Cordials, juices and soft drinks.  

                                 

4.After-school snacks

Children of this age may have swings in appetite depending on activity levels, so allow them to choose how much they need to eat while offering a wide variety of healthy foods. Some children only eat small amounts at the evening meal, so make sure that the afternoon snack is nutritious, not just high in energy.

1. A sandwich with a glass of milk
2. Cereal and fruit
3. A bowl of soup and toast.

                                 

5.Family mealtimes

For schoolchildren, family mealtimes are a chance to share and talk about the day’s activities and events. The evening meal together is an important time to do this.

1. Allow talk and sharing of daytime activities.
2. Avoid distractions such as the television, radio or the telephone.
3. Let your child decide when they are full – don’t argue about food.
4. Allow children to help with preparing meals and shopping.
5. Teach some simple nutrition facts such as ‘milk keeps your bones strong.

                                    

6.Exercise and activity

Physical activity is an important part of good health. Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sport. Some parents may also worry about their child’s weight.For primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games.

1. Limit the amount of time spent watching television for the whole family.
2. Do something physical and active together.
3. Go and watch your child play sports.
4. Encourage daily activity, not just exercise

                                        
7.Healthy tips for school-aged children

1. Children need a variety of different foods each day.
2. Snacks are an important part of a healthy diet for active children.
3. Make snacks nutritious, not just high in energy.
4. Plan to share meals as a family.
5. Enjoy talking and sharing the day’s happenings at mealtimes.
6. Let children tell you when they’re full.
7. Give your child lunch to take from home.
8. Let children help with food preparation and meal planning.
9. Encourage physical activities for the whole family.

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