Healthy nutrition at school age: What parents should pay attention to

Introduction

Starting school is exciting for children and parents alike. In this article, we explore what a balanced nutrition plan for school-age children can look like—with the goal of supporting both physical and mental development.

Why is healthy eating so important during school age?

During school age, children not only grow physically, but also develop cognitively, emotionally, and socially. A balanced diet contributes to the normal function of the immune system, the nervous system, and the growth of bones and tissue. A poor or inadequate diet can have long-term health consequences.

The main goals:

• Adequate supply of energy and nutrients
  

• Maintaining a healthy body weight
  

• Promoting concentration and learning performance
  

The basics of a balanced diet

According to nutritional recommendations, daily energy needs should be met depending on age and activity level:

• 7–10 years: approx. 2000 kcal
  

• 11–14 years: approx. 2500 kcal
  

• 15–18 years: up to 2800 kcal
  

It is important that:

• over 50% of the energy comes from carbohydrates (preferably from whole grain products)
  

• sugar consumption does not exceed 10–25% of daily energy
  

• sufficient fiber is consumed
  

The 5 food groups at a glance

A varied diet includes all five food groups:

1. Milk and dairy products : 2–3 servings daily (e.g. milk, yogurt, cheese)
   

2. Meat, fish, eggs and legumes : 3–4 portions per week
   

• If fish intake is low, a high-quality fish oil supplement can be considered – in consultation with a specialist
  

3. Grains and potatoes
   

4. Fruit
   

5. Vegetables
   

The goal is to include at least five servings of fruit and vegetables daily. If your child doesn't like certain foods, creative preparation can help.

Important nutrients for growth and mental development

• Calcium : For normal bone development. Abundant in dairy products and green leafy vegetables.
  

• Iron : Especially important during growth phases. Iron-rich foods include red meat, legumes, and whole grains.
  

• Zinc, vitamin B1, vitamin E and iodine : Contribute to normal cognitive functions.
  

Omega-3 fatty acids – essential for the brain

According to the EFSA, omega-3 fatty acids such as EPA and DHA contribute to maintaining normal brain function and vision. Since the body cannot produce them itself, they must be obtained through food – for example, from fatty fish such as salmon, mackerel, or trout.
A daily intake of 250 mg DHA can contribute to normal brain function*.

*This health claim has been reviewed and approved by the European Food Safety Authority (EFSA).

Breakfast and regular meals are crucial

A study of 740 students showed that over 60% attributed concentration problems to skipping meals. Breakfast, in particular, is important for starting the day with focus. Children who eat breakfast regularly perform better in school and have a lower risk of obesity.

Parents can help by preparing snacks, such as:

• Wholemeal bread with cheese and salad
  

• yogurt or milk
  

• Fresh fruit
  

This way you can avoid reaching for processed snacks.

Parents' role model function

Children look to their parents for guidance. Maintaining a healthy, balanced diet at home lays the foundation for lifelong healthy eating habits.

Conclusion

A varied and nutrient-rich diet is essential during school age – not only for physical growth, but also for concentration and performance. A good supply of macro- and micronutrients helps minimize long-term health risks and supports the development of healthy lifestyle habits.

Dyt. Buse Altınay
Nutritionist at Ballstad