Healthy Eating Habits Every School-Age Child Should Learn

School-age children, generally defined here as children from 6 years old to under 18, are in a critical stage of growth and development. Their needs for energy and nutrients are significantly greater than those of adults, making this an important period for developing healthy eating habits and building lifelong health awareness.

Parents can help children develop a better understanding of nutrition by encouraging them to take part in choosing and preparing food. Children can learn about the nutritional value of different foods through nutrition-focused picture books, educational videos, and school nutrition programs. Parents can also take children grocery shopping and teach them to identify different types of foods, including grains, vegetables, fruits, meat, poultry, and eggs, as well as how to tell whether fruits and vegetables are fresh. Children can take part in simple food preparation by washing and cutting vegetables or helping with cooking.

Families can arrange one simple food preparation task each week. Younger children can help wash vegetables, set the table, or mix ingredients, while older children can try making boiled eggs, preparing salads, or steaming mixed-grain rice. These activities allow children to learn how different foods are prepared and cooked. When buying packaged foods, parents can also teach children how to read food ingredient lists. Children should learn to avoid snacks where sugar or high-fructose corn syrup appears among the first ingredients and gradually learn to recognize hidden sources of excessive sugar, salt, and fat. Over time, this can help them develop the ability to make independent and healthier food choices.

If children dislike certain foods, parents can try preparing them in different ways, such as shredding and stir-frying carrots or making them into small meatballs or vegetable balls. Children should not be labeled as "picky eaters." Instead, they should gradually learn to take responsibility for their own eating habits and develop an understanding of balanced meals and avoiding food waste.

Breakfast is an important nutritional starting point for the day and should provide around 25% to 30% of a child's daily energy needs. A balanced breakfast should include at least three of the following four food groups: grains and potatoes, vegetables and fruits, animal-based foods, and dairy products. A breakfast consisting only of bread or only milk should be avoided because it does not provide enough variety. Examples include a whole-wheat steamed bun with an egg, milk, and cherry tomatoes, or multigrain porridge with steamed chicken breast and cucumber salad.

The three main meals should be eaten at regular times and in appropriate portions. Dinner should be finished about three hours before bedtime, and children should avoid overeating. Meals should be light, with less salt and oil. Each day, grains and potatoes should include a combination of refined and whole grains, with about half coming from whole grains such as brown rice, corn, and oats. Every meal should include vegetables along with an appropriate amount of high-quality protein from foods such as fish, shrimp, lean meat, or soy products.

Snacks should only be eaten between meals. Around 10 a.m. and 3 to 4 p.m. are suitable times. Children should avoid eating snacks within half an hour before a meal or before bedtime. Healthier choices include unsalted nuts, fresh fruit, unsweetened yogurt, and boiled corn. High-sugar and high-fat snacks such as potato chips, spicy snack foods, candy, and pastries should be avoided. Snack portions should remain small enough that they do not affect children's appetite for regular meals while still providing energy for learning and activities during the morning.

School-age children should drink milk every day and consume at least 300 ml of liquid milk or an equivalent amount of dairy products, such as plain milk, yogurt, or cheese. Children who have difficulty digesting lactose can choose lactose-free milk. Milk and dairy products can be incorporated into breakfast, used as a snack between classes, or consumed before bedtime. This helps children meet their daily calcium needs and supports healthy bone growth.

Daily water requirements vary by age. Children aged 6 to 10 generally need around 800 to 1,000 ml of water per day, while those aged 11 to 13 need around 1,100 to 1,300 ml. Teenagers aged 14 to 17 need around 1,200 to 1,400 ml per day. Plain water should be the first choice. Children should avoid untreated or unsafe water and should develop the habit of drinking small amounts regularly rather than waiting until they feel thirsty. This helps maintain normal body metabolism.

Sugary drinks should be strictly limited. These include milk tea, carbonated drinks, fruit-flavored beverages, and other drinks containing added sugar. Excessive sugar intake can contribute to obesity, tooth decay, and metabolic problems. Children should also be prohibited from drinking alcohol. Avoiding alcohol during childhood helps protect the liver and nervous system from potentially irreversible damage and provides an important foundation for healthy development.

Children should spend more time outdoors and limit their screen time. Television, mobile phones, computers, and other screen-based activities should be limited to no more than two hours a day, with less being preferable. Children should engage in at least 60 minutes of moderate- to vigorous-intensity physical activity each day. Suitable activities include running, jumping rope, playing ball games, swimming, and cycling.

Children should also participate in vigorous exercise, such as fast running or basketball games, at least three times a week, along with resistance exercises such as push-ups, sit-ups, and pull-ups at least three times a week. Regular physical activity supports bone development, muscle growth, and cardiovascular and respiratory fitness.

After school, children can spend half an hour outdoors before starting their homework. On weekends, parents can take children to parks or outdoor areas for walks and hikes, allowing them to spend time in nature. Physical activity can help children release stress and improve their physical fitness while reducing problems associated with prolonged sitting, including obesity, myopia, and delayed growth.

Adequate sleep is also essential for healthy development and supports the release of growth hormone. Children aged 6 to 12 should generally get 9 to 12 hours of sleep each day, while teenagers aged 13 to 17 should get 8 to 10 hours.

Parents should regularly monitor children's physical growth and help them maintain an appropriate rate of weight gain. Height and weight can be measured every three to six months and compared with growth charts for school-age children in China to assess development in a timely manner. Parents should not focus only on the number shown on the scale and should avoid excessive dieting or unnecessary supplementation.

If a child is underweight or growing slowly in height, parents can appropriately increase their intake of high-quality protein and staple foods while making sure they eat enough at each of the three main meals. If a child is overweight or obese, parents should not put the child on a restrictive diet. Instead, they can reduce foods high in fat and sugar, increase physical activity, replace refined rice and white flour with whole grains, eat more vegetables, and reduce fatty meats. Weight should be managed gradually and consistently while maintaining an appropriate rate of growth and development.