Nutrition for school children

By: Laila Abul Fettouh

School-aged children grow significantly, but at slower rate, whilst being very physically active in general. As a result, their nutritional needs are high and critical. Additionally, genetic background, gender, body size and shape are all important determinants of nutrient requirements.

1- Iron
Children need iron because of rapidly expanding blood volume during growth. Meats, fish, poultry, and enriched breads and cereals are the best sources of dietary iron.
2- Calcium
Osteoporosis begins in childhood if diets are not providing adequate calcium-rich foods. Milk, dairy products and some dark green leafy vegetables are good sources of calcium.
3- Essential fatty acids
Essential fatty acids are types of fat that are essential in the diet since your body can't produce them. These fats help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients. They are also vital for healthy brain function and vision. Deficiency of unsaturated fatty acids may have a negative impact on school performance.
4- Protein
Children should be encouraged to eat two to three servings of protein daily. Good sources of protein for children include meat, fish and milk.
5- Energy
Carbohydrates and fats provide energy for growth and physical activity. The brain needs energy to function properly and hence the supply of glucose is relevant and critical.

Notes:

Unsaturated fatty acids:
A fat derived from plant and some animal sources, especially fish, which are liquid at room temperature. It’s called unsaturated because it is capable of absorbing additional hydrogen.

Dark green leafy vegetables:
Romaine is high in vitamin C and known to lower cholesterol.
Kale has more iron per calorie than beef and is high in fiber.
Arugula is known as garden rocket for it is high in fiber and low in calories.

Two to three servings of protein:
Two to three servings of protein is serving at least three meals of protein a day for children.

Carbohydrates:
Include brown rice, whole-grain pasta, beans and whole wheat bread.

Laila Abul Fettouh is a 10 year old student, currently studying in Alsson School, British section. She enjoys swimming and art, and has a passion for nutrition.