When your little boy was a preschooler, he had a relatively small appetite. You and your partner would forever be persuading him to finish his supper, and trying to tempt him with tasty snacks. However, now that he’s of school age, a lot seems to have changed. In the evenings, he’s the first one to the dinner table, and the last one to leave. His appetite seems to have increased tenfold - as has his height!

If your child is of school age, then they’ll likely be going through a lot of changes - physically, emotionally, and mentally. While good nutrition is important at any age, when a child is this age, it’s vitally important that their growth is supported by the right foods.

So, if you were wondering whether you’re giving your child the right kind of foods, and in the right amounts, then you’ve come to the right place. We’re here to guide you through some of the main foods your school-age child needs to be healthy, and in what amounts.

So, what does my school-age child need to eat healthily?

Vegetables

Vegetables are highly important to your child’s overall health, for various different reasons. For example, green leafy vegetables allow their bodies to create new cells and iron, carrying oxygen in the blood. Other vegetables such as beans and potatoes provide their bodies with potassium, a substance which helps control water balance, maintain healthy blood pressure, and assist with muscle function, too.

Vegetables: How many?

If you have a school-aged son, then they will need 2 ½ cups of vegetables every day. If you have a school-aged daughter, then she will need about 2 cups every day.

Fruits

Fruits are essential for your child’s nutrition, as they contain vitamins A, C and potassium. These types of vitamins are utterly essential for the health of your child’s eyes, immune system, and skin. Please note that although children can gain some nutritional value from fruit juice, they will gain much more from eating real fruit.

Fruits: How many?

Your school-aged child should be eating around 1 ½ cups of fruits each day.

Protein

Protein helps your child’s body build up cartilage and muscle, and move oxygen around the body. The best types of protein for your child to consume are poultry without the skin, meats with fat trimmed, and meats that are at least 93% lean. Fish, legumes, beans, and nuts are also worthwhile sources of protein for your child.

Protein: How much?

Your school-age child should be having around 5 ounces of protein a day, which is divided between meals and snacks.

Grains

Grains are a fantastic source of fibre for your child, which helps their body to digest food. Grains are also rich in B vitamins, which help the nervous system function to the best of its ability. As grains can help to lower cholesterol and blood pressure in adults, it’s good to encourage your child to eat them early on in life, as this choice will support their long-term health.

Grains: How much?

If you have a school-aged son, then he should be eating around 6 ounces of grains every day. While, if you have a school-aged daughter, then she should be eating around 5 ounces of grains per day.

Dairy

Dairy products contain a substance called calcium, which is what helps bones grow and strengthen. Most of them are also fortified with vitamin D, a vitamin that aids the absorption of calcium in the body. As your child’s bones will continue growing until they are aged 18, it’s important they are consuming enough calcium and vitamin D on a daily basis. If your child is lactose intolerant, then low-sugar soy milk and lactose-free dairy milk and great substitutions.

Dairy: How much?

Your school-aged child should be having around 3 cups of dairy every day.

What does my school-age child need to eat healthily?

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