When children enter elementary school, they go through a new phase of growth, both physically and intellectually. Thus, elementary school nutrition plays a crucial role during this stage, a concern many parents share. In this article, CentiUP will provide valuable information about the nutritional requirements for elementary school students and important considerations for parents.
1. How Much Should Elementary School Students Eat?
For elementary school students (typically aged 6 to 10), who are often quite active, a well-balanced diet is essential to support their growth and daily activities. They require three main meals and 1-2 additional snacks throughout the day. Specifically, 35% of a child’s total energy intake should come from breakfast and lunch, 20% from dinner, and the remaining 10% from snacks.
According to experts, the daily energy requirement for elementary school students can be calculated based on their actual body weight, approximately 70 kcal per kilogram of body weight. For example, a child weighing 30 kg would need about 30 x 70 = 2100 kcal/day.
2. Nutritional Needs in Elementary School Nutrition
In the diet of elementary school students, the balance of nutrients should include four main groups: carbohydrates, proteins, fats, vitamins, and minerals. The portions should be adjusted according to the child’s age, height, weight, and gender.
Protein Needs
Proteins are vital for energy production and the development of the brain and immune system. Good sources of protein include meat, eggs, dairy products, fish, and legumes. In elementary school nutrition, protein should account for 13-20% of the child’s energy needs, with animal protein making up over 50% of the total protein intake for children aged 6 to 9 and over 35% for children aged 10 to 11.
Fat Needs
Fats are crucial for cell membrane formation and energy storage. They also act as solvents for fat-soluble vitamins (A, D, E, K), which are essential for the growth of elementary school students. Both vegetable oils (such as olive oil, canola oil, peanut oil) and animal fats (like pork fat, fish fat) should be included in the healthy diet for students. Children need about 25-30g of fat daily, equivalent to 5-6 teaspoons, with animal fats comprising 70% of the total fat intake.
Carbohydrate Needs
Carbohydrates provide energy and are integral to cell structure and metabolism. In the diet of elementary school students, carbohydrates should make up 50-60% of the total energy intake, primarily from rice and rice-based products like noodles and pasta.
Occasionally, parents can include foods like corn, sweet potatoes, and beans to diversify the menu. These foods not only provide carbohydrates but are also a good source of fiber. Elementary school students need 160-260g of carbohydrates per day, with each gram providing 4 kcal.
Vitamin and Mineral Needs
Although vitamins and minerals do not provide energy, they play a crucial role in metabolic processes. For instance, calcium is necessary for strong bones and teeth, while iron and zinc help in blood formation and immune function. Vitamins A, C, and the B group are like “guardians” of children’s health, protecting against infections and other health issues.
The micronutrient needs of children are generally small, measured in milligrams or even micrograms. A variety of fruits and vegetables can supply these nutrients, such as orange-colored fruits (carrots, oranges, sweet potatoes) rich in vitamins A and C, and leafy green vegetables (broccoli, kale, spinach) high in vitamin K and iron. Dairy products are excellent sources of calcium and vitamin D.
3. Key Considerations in Elementary School Nutrition
To ensure a comprehensive elementary school nutrition, parents should also focus on the following aspects:
Proper Food Preparation
Proper food preparation is vital not only for creating appealing meals but also for preserving the nutritional content of food. For instance, avoid chopping vegetables before washing them, as vitamins and minerals can dissolve in water. Also, do not stir-fry vegetables at high temperatures, as this can destroy nutrients like vitamin E and beneficial fatty acids.
Establishing Healthy Eating Habits
Encourage children to try a variety of foods, and avoid catering solely to their favorite dishes. When introducing new foods, parents should patiently encourage and motivate their children to try them. For example, a simple statement like “Broccoli is very good; let’s try it together!” can make children more excited about tasting new foods.
Maintaining a regular eating schedule is crucial, and children should avoid snacking before main meals to ensure they feel hungry and enjoy their food. It is also beneficial to have children eat with the family, creating a pleasant dining atmosphere. This practice not only makes children more comfortable but also allows parents to guide them in choosing healthy foods.
It is important to avoid letting children watch TV or use mobile phones while eating, as this can reduce their focus on the meal. Experts recommend that elementary school students should not have more than 60 minutes of screen time per day.
Lastly, avoid forcing children to finish all their food or eat too quickly. Children need time to recognize when they are full, and forcing them to eat more can lead to issues like food aversion or overeating, which may result in weight problems.
A proper elementary school nutrition plan not only supports the comprehensive growth of children but also lays the foundation for a healthy future. Setting up an appropriate meal plan that provides the necessary nutrients is essential for parents to consider.
Let’s take care of our children’s nutrition from daily meals to ensure their best development!
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