Nutrition Basics for School Age Kids


Nutrition Basics for School Age Kids  5-18 yrs old


Eat often

Eating small, frequent meals is the best way for your body to digest and metabolize foods.

Don’t skip meals

The most important meal of the day is breakfast!! Many studies suggest that a healthy breakfast and  overall healthy eating help to improve memory, test grades, and school attendance.

Make your foods a variety of colors

…and we are not talking about Cheetos, M&M’s, and Doritos!

Eat lots of fruits and vegetables

This will give you the variety of colors which offers lots of vitamins, minerals and fiber too!!

Choose foods that are low in fat

Look for foods that are steamed, stir-fried, grilled, broiled, baked, roasted.  Use healthy cooking oils (olive oil) and PAM Non-Stick Cooking Spray.

Don’t drink your calories…

Drinking water is so important to keep your body hydrated.

Eat a variety of foods

Kids are picky.  Kids need to be offered a new food at least 15 times before they may be willing to accept it.  Keep offering and eventually they will try it and might even like it!!


Ages 4 to 6

  • Kids from age 4 to 6 need to exercise at least 30 minutes per day six days of the week. Exercise can consist of swimming, gymnastics, or throwing/catching a ball.

Ages 6 to 8

  • Kids from age 6 to 8 also need 30 minutes of exercise on at least 6 days a week. This age is a good time to introduce kids to organized sports such as soccer and baseball.

Ages 9 to 13

  • The National Association for Sports and Physical Education advises that kids at this age get at least one hour of continuous physical activity each day.

Ages 14 to 18

  • Kids aged 14 to 18 should get between 30 and 60 minutes of exercise each day. This time is a good time to introduce activities such as strength training and yoga.


We want your kids to have a good relationship with food.  We want kids to understand that every food has it’s time and it’s place.



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