Eating tips for school children (TTS-EN
- Snacks are an important part of a healthy diet for active children, so offer nutritious as well as high energy snacks.
- Let children help with food preparation and meal planning.
- It is important to encourage breakfast, because a good night’s sleep followed by food in the morning helps your child stay active and concentrate at school.
- Limit screen time and aim for some physical activity every day.
On this page:Things to remember Breakfast is important School lunches School lunches – foods to limit Treats and peer pressure After-school snacks Family mealtimes Drinks Exercise and activity Healthy tips for school-aged children Where to get help Things to remember
Breakfast is important
School lunches
- Sandwiches or pita bread with cheese, lean meat, hummus and salad
- Cheese slices, crackers with spread, and fresh or dried fruits
- Washed and cut up raw vegetables or fresh fruits
- Frozen water bottle or tetra pack of milk, particularly in hot weather.
School lunches – foods to limit
- Processed meats such as salami, ham, pressed chicken and Strasbourg
- Chips, sweet biscuits, and muesli bars and breakfast bars
- Fruit bars and fruit straps
- Cordials, juices and soft drinks.
Treats and peer pressure
- Not enough nourishing foods are eaten.
- Children become overweight or obese.
- You’re spending a lot of money – it’s much cheaper to provide homemade snacks and lunches.
- You’re missing a chance to teach your child about healthy eating.
After-school snacks
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- A sandwich with a glass of milk
- Cereal and fruit
- A bowl of soup and toast.
Family mealtimes
- Allow talk and sharing of daytime activities.
- Avoid distractions such as the television, radio or the telephone.
- Let your child decide when they are full – don’t argue about food.
- Allow children to help with preparing meals and shopping.
- Teach some simple nutrition facts such as ‘milk keeps your bones strong’.
Drinks
- Children should be encouraged to drink plain water.
- Sweet drinks such as cordials or fruit juice are not needed for a healthy diet and aren’t recommended.
- A glass of milk (or a tub of yogurt or slice of cheese) equals a serve of dairy food. Three serves are needed each day for calcium.
Exercise and activity
- Limit the amount of time spent watching television for the whole family.
- Do something physical and active together.
- Go and watch your child play sports.
- Encourage daily activity, not just exercise.
- Use the car less – that means everyone!
Healthy tips for school-aged children
- Children need a variety of different foods each day.
- Snacks are an important part of a healthy diet for active children.
- Make snacks nutritious, not just high in energy.
- Plan to share meals as a family.
- Enjoy talking and sharing the day’s happenings at mealtimes.
- Let children tell you when they’re full.
- Give your child lunch to take from home.
- Let children help with food preparation and meal planning.
- Encourage physical activities for the whole family.
- Encourage children to drink plain water.
Where to get help
- Your doctor
- Dietitians Association of Australia Tel. 1800 812 942
- School nurse
- Parentline (24 hours) Tel. 132 289
Things to remember
- Snacks are an important part of a healthy diet for active children, so offer nutritious as well as high energy snacks.
- Let children help with food preparation and meal planning.
- It is important to encourage breakfast, because a good night’s sleep followed by food in the morning helps your child stay active and concentrate at school.
- Limit screen time and aim for some physical activity every day.