Good food for schoolchildren

New friends and activities at school, changing a child's perspective on food. But parents still him with the food he or she needs to thrive.

Here are some tips from experts on how to do this than to learn the basics for your child a healthy diet for life.

Your child may need more time than ever away from home, so that school activities and friends. Teachers, coaches and colleagues to change their food preferences of children, but parents remain the most influential models.
Many of the eating habits of a lifetime at the age of 6 to 12 years, says Tara Ostrow, MS, RD, senior nutritionist at the Mount Sinai Adolescent Health Center in New York. Parents should try the same behavior of a healthy diet and regular exercise, have your child as a screen for a lifetime.

Leading by example is important in this age, says Theresa Nicklas, DrPH, professor of pediatrics at Baylor College of Medicine in Houston. Instead, the children finish their broccoli or milk to drink and show that you can enjoy these foods . If the table of authority, authoritarian, says Nicklas.

Eat a variety of nutritious foods - like whole grains, lowfat dairy, lean protein, fruits and vegetables - with meals and snacks provide calories and nutrients, a school-age children need to learn and play.

How will you know your child is always plenty of good food is part of the MyPyramid.gov food guidance system of government can help.

MyPyramid Servings suggested age, gender and activity. The following examples show how the different needs of children of school age.


* 5 ounces of grains of group 2 cups vegetable group 1 1 / 2 cups fruit group * 3 cups milk * the 5 ounces of meat and vegetables * 5 tablespoons of oil.

* 7 ounces of cereal, 3 cups of the vegetable group group * 2 cups of fruit group * 3 cups milk * the group of 6 ounces of meat and vegetable oil * 6 tbsp.


Serve healthy foods in recommended amounts, and his son is there. Follow every bite of her concern about weight a child can promote eating disorders like anorexia or bulimia later.

Allows children to eat when hungry and stop when full of the keys to weight control throughout life. Use food to bribe, punish or reward a child encouraged to ignore signs of hunger. Buy your child a book or small toy instead of the cone, if you want to show that you are happy, says Ostroff.

Better yet, take a walk or a bike ride with your son or daughter. According to the Nutrition Guidelines for Americans 2005, children need 60 minutes of daily physical activity. Many young people do not approach.

TV and computer games are partly responsible for the children a sedentary lifestyle. Limit screen time is still a long way to good health. Studies show that children less than two hours of television a day more physically active and have better nutrition of children is apparently tells WebMD Ostrow Clock.

Insufficient physical activity and more calories, especially fat and sugar load of food for children, can add up to excess body fat to lose a school before. A recent study in the British Medical Journal shows the importance of developing habits that promote a healthy weight at an early age. Researchers around 6,000 British adolescents followed for five years found that when a child is overweight in 11 years, was unlikely to be at the age of 15, too. Many overweight adolescents remain overweight adults.
Foods such as soft drinks, French fries, and desserts are usually responsible for the extra calories in obesity. To make matters worse, for taking this position, the selection of nutritious foods.

For example, children who drink more soft drinks such as sodas and sports drinks and less milk, says Ostroff. N calcium-rich beverages like milk leads to a lack of calcium in a time when your child needs more than ever.

At the age of 9 years should be increased to 1,300 mg of calcium daily. Calcium with vitamin D helps promote bone unwavering in adolescence and beyond. During the years of preadolescence and adolescence, the child's body at about 40% of bone-forming for life.

Milk consumption is the best way to strengthen bones because it contains calcium and vitamin D, says Christina Economos, PhD, assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University.

Eight ounces of yogurt or 1 1 / 2 ounces of hard cheese contains calcium and a glass of milk. (More than yogurt and hard cheese, vitamin D), fortified orange juice and soy beverages and other bone building decent drinks.

Children who do not consume enough milk for calcium and vitamin D or alternatives with your pediatrician or a registered dietitian if you need to worry.
Getting children to a good diet to buy? Getting children in the selection and preparation of food is one of the best strategies for their contributions to eat well, Economos said that even the mother of two children.

That children have said that eating promotes the autonomy they want.

Let your child a veto power in the supermarket. For example, let your child choose between banana and kiwi or oats and corn. At home, you should prepare your children a healthy lunch and snacks brown.

Collect as many times as possible for family meals, especially if your child is in that part. Research shows, without distractions Dining - including television - which translates into a better diet and less likely to overeat, says Economos. There is also you and your child the opportunity to speak.
Of course, meals are often easier said than done. Check out healthy meals for busy families to prepare healthy meals made easy.

Breakfast can be chaotic, with breakfast - and a better diet - your destination. Research Nicklas flying. Comer Children receive breakfast at many of the nutrients they need, he says. That does not make breakfast for the missed opportunity, breakfast is available.

What you eat for breakfast matters. Grains (especially whole grain products), milk and fruit to make a quick meal, offering a wide range of nutrients.

Grain can also be good for the waistline. A recent study Journal of the American Dietetic Union found that more than 2,300 girls from 9 to 10, then discovered that the girls continued to eat regularly for 10 years leaner than girls who do not eat. Food crops, in combination, increased intake of dietary fiber, calcium, iron, folic acid, vitamin C and zinc and the consumption of cholesterol and fat.


* Middle-wheat bagel spread with peanut butter and topped with raisins, milk, * Remains of pizza, 100% orange juice * 8 oz low-fat yogurt over fruit, wheat toast * * 100% fruit juice and yogurt smoothies, whole grain tortilla stuffed with half whole wheat pita topped with cheddar cheese and tomato sauce or juice to broadcast 100% * Waffle Sandwich: Two whole wheat waffles with toasted almonds, peanut butter or nut soy milk.

Snack Attack!
The students are notorious eat. Do not worry, is nutritious snacks between meals. The best snacks provide important nutrients for the calories they provide.


* Trail Mix low sugar cereals, dried fruits, nuts and chocolate * Mini * Hummus sandwich on whole wheat bread or peanut butter and whole grain crackers * Fruit and yogurt smoothie * bowl of cereal grains comprehensive and vegetables and skim milk prepared under low-fat dip * * Reduced-fat cheese sticks and crackers fat mozzarella cheese * Low-fat microwave popcorn, and 100% juice, roasted soy yogurt * * * Under fat cottage cheese and whole grain crackers * dried fruit.