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, 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.

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.

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. 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. , which is a great way for your child to learn about healthy food and to help with preparation. Lunch box suggestions include:

  • frozen water bottle or tetra pack of milk
  • particularly in hot weather

Foods to limit in everyday school lunches include:

  • cordials juices soft drinks. Peer pressure to eat particular ‘trendy’ foods at this age is strong

Let your child eat these kinds of foods occasionally, such as at parties, special events or when the rest of the family enjoys them. It’s best to limit the amount of money children are given to spend at school or on the way home. The occasional lolly, bag of chips or takeaway food doesn’t do any harm.

If they are eaten too often, however, you might find that: Not enough nourishing foods are eaten. You’re spending a lot of money – it’s much cheaper to provide homemade snacks and lunches. You’re missing a chance to teach your child about healthy eating.

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.

Snack suggestions include:

  • a bowl of soup toast

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

Family mealtime suggestions include:

  • Allow talk
  • sharing of daytime activities

Avoid distractions such as the television, radio, computer or phone. Let your child decide when they are full – don’t argue about food.

Allow children to help with preparing meals and shopping

Teach some simple nutrition facts such as ‘milk keeps your bones strong’.

Suggestions include:

  • such as cordials or fruit juice are not needed for a healthy diet
  • aren’t recommended. (or a tub of yogurt or 2 slices of cheese) equals a serve of dairy food. Three serves are needed each day for adequate calcium

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 2 hours of screen time.

To increase your child’s activity, try to: Limit the amount of time on screens for the whole family.

Do something physical and active together

Go and watch your child play sports

Encourage daily activity, not just exercise. Use the car less – that means everyone! Suggestions include: Children need a variety of different foods each day.

Snacks are an important part of a healthy diet for active children

Make snacks nutritious, not just high in energy.

Plan to share meals as a family

Enjoy talking and sharing the day’s happenings at mealtimes. Let children tell you when they’re full.

Give your child lunch to take from home

Let children help with food preparation and meal planning.

Encourage physical activities for the whole family

Encourage children to drink plain water

(24 hours, 7 days) Tel. Food and school children School age is the perfect time for children to learn about healthy food Children need a wide variety of foods for a well-balanced diet. The amount of physical activity Breakfast is important It is important to encourage breakfast School lunches An alternative is a packed lunch from home sandwiches or pita bread with cheese, lean meat, hummus and salad cheese slices, crackers with spread, and fresh or dried fruits washed and cut up raw vegetables or fresh fruits School lunches – foods to limit Highly processed, sugary , fatty and salty processed meats such as salami, ham, pressed chicken and Strasbourg chips, sweet biscuits,

  • and muesli bars breakfast bars fruit bars fruit straps Treats
  • peer pressure Children become overweight or obese After-school snacks a sandwich with a glass of milk cereal
  • fruit Family mealtimes Drinks for school children Children should be encouraged to drink plain water Sweet drinks A glass of milk Exercise

Key Points

  • 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
  • evening meal together is an important time to do this
  • Physical activity is an important part of good health
  • For primary school children 60 minutes of activity is recommended each day, and no more than 2 hours of screen time