Good nutrition plays a key role in the healthy development of school-age children. As a parent or caregiver, it’s essential to ensure your child is getting the right nutrients to support their physical growth, brain development, and overall well-being. With busy schedules, packed lunches, and occasional picky eaters, this can sometimes feel like a challenge without the guidance and support of the best Nutritionist in Dubai.
This article will help you understand what makes up a balanced diet for school-age children, the important nutrients they need, and how to encourage healthy eating habits in little ones.
#1. Understanding a Balanced Diet
A well-rounded diet incorporates a diverse selection of foods from all the essential food groups in proper amounts. For school-age children, a balanced diet suggested by a Pediatric Nutritionist in Dubai helps ensure they receive the energy and nutrients necessary for their growing bodies.
a) Fruits and Vegetables: Fruits and vegetables are rich in vitamins, minerals, and fiber, which help strengthen the immune system and support your child’s overall health. Make it a habit to offer a variety of colorful fruits and vegetables daily to ensure they get a range of essential nutrients.
b) Proteins: Protein is essential for growth and muscle development with prime sources including meat, poultry, fish, eggs, beans, peas, and nuts. Make sure your child gets a good amount of protein each day, especially during periods of rapid growth.
c) Whole Grains: Whole grains such as brown rice, oats, and whole wheat provide important nutrients like fiber and B vitamins. These are essential for maintaining energy levels and supporting your child’s digestion.
d) Healthy Fats: Healthy fats, such as those found in avocados, nuts, seeds, and fish, support brain development and overall growth.
#2. Essential Nutrients for School-Age Children
School-age children need a variety of nutrients to support their growing bodies and minds. Here are some of the most important nutrients recommended by the Nutritionist in Dubai and why they matter:
a) Calcium: Since school-age children are still developing, it’s important to ensure they get enough calcium from dairy products or plant-based alternatives.
b) Iron: Iron supports the production of healthy red blood cells, which carry oxygen to all parts of the body. Without enough iron, children can feel tired and lack focus. Foods like lean meat, spinach, and beans are good sources of iron.
c) Fiber: Fiber is important for healthy digestion and always helps in keeping children full, reducing the temptation to snack on unhealthy foods. Whole grains, fruits, and vegetables are great sources of fiber for little ones.
#3. Portion Sizes and Healthy Meal Ideas
Understanding portion sizes is key to ensuring your child is eating the right amount for their age and activity level. Here’s a general guideline suggested by a Nutritionist and Pediatrician in Dubai for school-age children:
a) Fruits and Vegetables: Aim for at least five servings per day, with one serving to be medium-sized fruit, berries, or a cup of vegetables.
b) Proteins: About two to three servings of protein per day are ideal. This could be a palm-sized piece of chicken, an egg, or a portion of beans.
c) Whole Grains: Offer three to five servings of whole grains daily. A serving might be a slice of whole-grain bread, a half-cup of cooked pasta, or a bowl of whole-grain cereal.
d) Dairy: School-age children need about two to three servings of dairy each day. This could include a glass of milk, a small container of yogurt, or a slice of cheese.
#4. Encouraging Healthy Eating Habits
Building healthy eating habits in children is just as important as choosing the right foods. Here are a few tips from a Nutrition Doctor in Dubai to help your child develop a healthy relationship with food:
a) Involve Them in Meal Planning: Involve your child in meal planning by allowing them to select fruits, vegetables, and assist with preparing simple dishes. This promotes a sense of responsibility and increases their willingness to try new foods.
b) Create a Positive Mealtime Environment: Sit down together as a family and make mealtimes enjoyable. Avoid using food as a reward or punishment, as this can create an unhealthy relationship with eating.
c) Be a Role Model: Children learn by watching, so set a good example by eating a variety of healthy foods yourself. Show enthusiasm for trying new things and making balanced choices.
d) Limit Sugary and Processed Foods: It’s important to limit sugary snacks, processed foods, and sugary drinks, as they can lead to weight gain and health problems later on. Encourage water as the primary drink and offer fruit as a naturally sweet treat.
#5. Addressing Picky Eating
Picky eating is common among school-age children and can make it difficult to provide a balanced diet. Here are some strategies by the best Nutritionist in Dubai for handling picky eating children.
a) Offer a Variety of Foods: Keep offering new foods with usual favorites, even if your child rejects them at first. It may take several tries before they accept a new taste or texture.
b) Don’t Force It: Avoid forcing your child to eat certain foods. Instead, encourage them to try a small bite and praise them for their efforts.
c) Make Healthy Foods Fun: Get creative with how you present food, as you can make fruit and veggie faces on a plate or use cookie cutters to shape sandwiches. Making food visually appealing can encourage your child to try it more often.
#6. Hydration is the Key
In addition to a healthy diet, it’s important to ensure your child stays sufficiently hydrated. Water is the best drink for keeping your child hydrated throughout the day. Avoid sugary drinks like soda and limit fruit juice to no more than one small glass per day. Encourage your child to drink water regularly, especially after playing outside, during school, or after any physical activity.
How Can myPediaclinic Support Your Child’s Nutrition?
myPediaclinic, the best Pediatric Clinic in Dubai, provides expert guidance and support on your child’s nutritional needs to ensure they grow up healthy and strong. Our team of Pediatricians, Dieticians, and Nutritionists in Dubai works closely with parents to create personalized meal plans that are tailored to each child’s unique requirements.
Whether your child is a picky eater or has specific dietary needs, we offer practical advice and support to help encourage healthy eating habits.
Book an appointment at myPediaclinic today for your child’s overall well-being, from proper nutrition to general health.
