Children between 5-12 years are growing rapidly hence they have increased nutrient requirements. Variety is important for this age group. Prepare foods in an appealing way by including different colours and tastes. Children at this age can be picky about what they want to eat. Encourage them to eat their vegetables, a variety of fruits, cereals, grains and fish. Provide a variety of iron-rich foods to lower the risk of iron deficiency. This along with the intake of Vitamin C foods should be sufficient in reducing the risk of iron-deficiency
Select nutrient-dense snacks for them including nuts, fruits, porridge, milk products etc. Limit sugary foods and beverages to avoid dental caries. The high intake of sweetened foods regularly is associated with an increased risk of weight gain which ca lead to obesity. Instead, encourage the intake of adequate water, fresh juices and milk products in recommended amounts.
Encourage physical activity. Allow the children some time to play outside .They can also participate in light chos around the house.
Seeking nutrition counselling and advice can further help you establish the precise nutrient needs of your child. For example, the portions to eat in a day, address nutrition deficiencies