Young people change amazingly between the ages of six and 18. During this time, as they’re building the bone mass they will carry into adulthood, many school-aged children grow at astounding rates. Healthy eating is essential to fuel this rapid growth and development.
This article explains how young people’s nutritional needs are different from those of adults and suggests ways to help them develop healthy eating habits.
Recognize Their Special Nutritional Needs
The bone-building process requires large amounts of calcium and vitamin D. These nutrients are provided by the foods in the Milk and Alternatives food group, e.g., low-fat milk (white or chocolate) and low-fat, fortified soy beverages.
Like adults, children over the age of two and teens need to limit foods that are high in calories, fat, sugar and salt (sodium). This can be difficult, since eating out has become a way of life for many kids. Restaurants and fast food outlets often provide food that contains far more of these elements than they need.
You can help by:
- Teaching your children to choose milk or water (instead of pop) and a salad (instead of french fries).
- Making your children aware of the large portions served in restaurants (give them permission not to clear their plates if they’ve had enough).
Get off to a Good Start With Breakfast
Breakfast is often called the most important meal of the day. A healthy breakfast offers essential nutrients and energy to fuel physical activity and learning. Children who eat breakfast are more likely to do well in school.
Think outside the cereal box. Breakfast can take many forms and still be healthy. Your children might enjoy these different breakfast menus:
- Soup and a glass of low-fat milk.
- A peanut butter sandwich and an apple on the way out the door.
- A turkey wrap (lean turkey, cheese, lettuce and tomatoes rolled up in a whole wheat tortilla).
- Baked beans on a slice of whole wheat toast or an English muffin.
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Encourage Healthy Snacking
Snacking helps to provide the calories and nutrients that kids and teens need to grow and develop. Most kids need one or two snacks each day, and very active children may need more.
Many prepared snack foods are high in calories, sugar, fat or salt (sodium). For example, pop is often referred to as “liquid candy,” because one 355-millilitre can contains as much as 50 millilitres of sugar and few other nutrients.
Limit your kids’ consumption of:
- pop
- sweetened drinks (e.g., iced tea, fruit drinks, lemonade)
- sport drinks
- cookies
- potato chips
- nachos
- candy
Instead, provide easy-to-access to healthy snack foods. Try these ideas:
- Keep a bowl of fruit on the kitchen counter.
- Stock your fridge with cut-up raw vegetables and fruits, yogurt, cheese and milk.
- Place whole grain crackers and cereals within easy reach, so children can create their own healthy snacks.
It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose food from Eating Well with Canada’s Food Guide that will promote normal growth and development.
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Learn More
Healthy Drinks, Healthy Kids, Capital Health (Edmonton)
Ideas for healthy drink choices.
Eat Well, Play Well: At Home, Dietitians of Canada
Simple solutions for kids’ breakfast, lunch and more.
Healthy Lunch Checklist, Canadian Health Network
Rate the nutritional value of your child’s lunch.
What Are Some Healthy Snacks for Kids (That They Like to Eat?), Canadian Health Network
Information about snacks that children like to eat.
