A healthy diet for children of school age


Nowadays, healthy nutrition of children should be the most important task for any parent. For children it is important to know when and how much to eat, and since early childhood they should be used to the three main meals and two snacks. Many surveys indicate that children do not eat breakfast, which has a number of negative consequences. Hungry children are usually quite nervous, easily irritable, records are more common hyperactivity in children, less concentrated and less memorable than their peers. Also, we must not let them eat junk food and empty calories, as this can cause a variety of serious health problems. More and more obesity in children is present, so if something does not change soon, their life expectancy may be shorter than ours. Parents have the greatest responsibility and they are the ones that your children need to educate about the importance of healthy eating. In our article we will mostly be based on how a proper nutrition in children should look like at school age.

A healthy breakfast for children and teenagers

A large number of surveys indicates that children do not eat breakfast at all or not enough, and that their first meal is around 9-30 to 10 o clock (during the school vacation), which has a number of negative consequences for their growth and development. A healthy breakfast for kids, in principle, should be energetic food with plenty of easily digestible carbohydrates, valuable vitamins and minerals, but with less fat and protein. In the morning, breakfast is best divided into two parts: the main meal and afternoon snack, with a distance between them of at least three hours. For the first meal milk can be consumed as well as yogurt, sour milk, cocoa, along with sandwiches and cakes.

Also, proper nutrition of children does not exclude meals such as strudels, steamed, polenta, Mekik, French toast, scrambled eggs, boiled eggs, ham, dried meat, cheese, jam, honey or euro cream. For a healthy children breakfast diversity is recommended and the creation of different pate, because children are very happy to eat it. In addition to sandwiches savoury breakfast is recommend and the addition of vegetables: tomatoes, carrots, radishes, spring onions. A healthy diet of children begins with a good quality breakfast, which should be mandatory for all children.

SNACK - a healthy diet of children

With a snack dairy drinks, mild fruit teas, fruit compotes, freshly filtered juice or fruit salads, rice pudding, boiled corn, oats and the like can be consumed. Also, a healthy diet for children means that there should be eating fruit, especially domestic apples. Composition of afternoon snack depends on what the child is eating for breakfast, while the afternoon snack depends on the lunch. If lunch was somewhat more abundant, then the snack should be less full of energy, and vice versa. Between meals children should not consume snacks (chips, flips, various snacks ...).

This meal should be eaten after morning activities, when the children are physically tired. According to the composition of the menu, a healthy lunch for children is usually divided into: soup, main course (meat with vegetables), in addition to the obligatory salad and yogurt. Then is followed by the fruit, sweets or cheese. Otherwise, soups are not necessary, particularly in young children and those who eat less because it dilutes the gastric juice, thereby saturating the burden of baby stomach. In any case, it should not be administered frequently, or in larger quantities from 100 to 150 grams, and can be replaced with fresh vegetables (radish, tomato ...).

The main course in principle should contain vegetables, but meat is not necessary. Children love diversity and vibrant colours, so you should keep in mind that children's menu always contains at least two types of vegetables, and preference should be given to the fresh compared to frozen. Beans without meat are an ideal food for lunch, because children love it and tolerate it well. Also you should consume lentils, peas, cabbage, carrots, spinach, kale, cauliflower, zucchini, green beans, Swiss chard. Salad should always be eaten fresh whenever possible (tomato, lettuce, cucumber, peppers, radishes, beets ...), and season them with olive oil and lemon juice. Proper nutrition of children also means that the bread is limited in quantity. The amount of bread should not exceed 70 to 80 grams, but it should be further reduced if the lunch has potatoes or rice, or repealed if the food is exclusively pasta dishes.

Dishes should not be too salty, fried and overly spicy, but not too cold or hot, as they may cause intestinal disorders in children. Before the main meal your child should not be given more fluids because it leads to a sense of satiety.


The role of this meal is to provide the body with the energy nutrients that a child is not provided during the day. Children, as a rule, should not have dinner immediately before bedtime (adult also) because digestion lasts longer and impairs rest. Proper nutrition of children suggests and of when a child needs to dinner. The ideal period is two hours before going to bed, and four to six hours after lunch (depending on whether the child had an afternoon snack or not). A healthy diet of children for dinner should consist of easily digestible foods based on milk and dairy products, vegetables, very little fat (olive oil, butter) and moderately lean meat and bread or rolls. This meal should not be plentiful, and should not be fried or canned fish or anything that causes bloating of the stomach (onions, leeks, celery, etc.). Thus, a healthy diet of children in the evening should not consist of fried, spicy and salty dishes.

This is how a healthy menu for children for one day should look like.

How dangerous is improper diet in children?

As a result of malnutrition childhood obesity, diabetes, cardiovascular disease, osteoporosis, elevated LDL cholesterol, anaemia, weakened immunity and rickets can occur in children. The children are in the most vulnerable group, along with pregnant women, breastfeeding women, adolescents and convalescents. A particular problem in the food are additives that are given in processed food industry and the impact of many of them on health has not been studied sufficiently. Due to the poor economic situation, fewer people can afford high-quality and healthy food and proper nutrition for children. Today we are witnessing that the nutrition of children in kindergartens is thinner, because of the economic situation, it should be urgently improved.

How to replace unhealthy foods that kids love?

Nutrition of school children to many parents is unknown, because they do not have a complete insight into what they eat on holidays, we give you a few ideas, which in many ways can change children's menu for the better.
  • Ketchup: The energy value of 63 kcal / 100 g. contains stabilizers (guar and xanthan gum) and preservatives (sodium benzoate or potassium sorbate). Replace it with a local - boiled tomato juice.
  • Hamburger (meat): The energy value of 270 to 320 kcal / 100 g. 2/3 of that of fat. Cholesterol: min. 75 mg / 100 g. Replace it with fat-free chicken, turkey, beef that is cooked, braised or baked on Teflon bag in the oven or on paper for baking in the oven.
  • The evil called frankfurters: Energy value 320 kcal / 100 g. They contain a variety of additives: preservatives, nitrates, artificial colours, nitrites, polyphosphates, many emulsifiers and salt. Replace them with chicken white meat.
  • Pate: Energy value 330 kcal / 100 g. Includes meat, soy products, offal, fat, sugars, stabilizers and other preservatives and additives. Replace with the cooked chicken which is best to grind in a food processor and you will get a great homemade pate.
  • A healthy diet for children should be a priority, particularly draw your attention to a very harmful canned meat / salami: Its energy value is 420-520 kcal / 100 g. Composition: beef and pork meat, fat, additives and aspices. Replace it with fresh fish or meat.
  • Melted cheese: Energy value 355 kcal / 100 g, containing polyphosphates. Emulsifiers and preservatives. Replace it with fresh cheese.
  • Mayonnaise: The energy value of 732 kcal / 100 g. It contains 70% oil, which contains saturated fat and additives. Replace it with the sour cream of 12% fat.
  • French fries: Energy value 319 kcaJ / 100 g, of which 20% is oil. Replace it with boiled potatoes.
  • Sodas: Energy value 43 kcal / 100 ml. Replace them with a fine natural juices that are easily made using a juicer.

We hope that you are aware of how a healthy diet for children is essential to their development, and that you will do something about it.