Periods of growth

The human body goes through different stages of growth between the ages of 2-20 years, which is the period of bone and muscle building, as well as the height and weight.
Children need energy and calories suitable for their effort and daily physical and mental activity. 10-12 years need 1,300 calories and it increases as they grow and their activity increases, as for the age group 12-19 years they need calories up to 2000.

Eating habits of children

Dietary habits change at the beginning of the period of adolescence, specifically, at the age of 9-10 years, where eating more than usual with the followers of the wrong food habits such as avoiding breakfast / eating fast food at school or eating unhealthy snacks throughout the day and after the main daily meals.

Healthy eating habits

1- Light breakfast
1cup of yoghurt + 1 fruit
OR 1 slice of toast + piece of cheese
OR ¾ a cup of corn flakes + ½ a cup of semi-skimmed milk
Since studies proved that breakfast is essential for children for it supplies them with their nutritive needs, helps them in learning their subjects and gives them the necessary energy for their various activities.

2- School meal “lunch box”
1 fruit / pack of pop corn / 2 toasts (cheese/ tuna salad/…) + cucumber
OR small carton (pack) of milk / pack of corn flakes / cucumber / 1 fruit
OR small carton (pack) of juice / ½ a loaf of bean sandwich / 1 fruit + cucumber
OR small carton (pack) of milk / carrot cake / 1 fruit + cucumber

3- Lunch
The lunch meal must contain all the nutrients that the body needs, especially after a tough school day, to provide your child with the necessary energy to complete his day.

4- Snack
A snack is a must after 2-3 hours from lunch, containing vitamin A and fiber such as potatoes/ crème caramel/ carrot cake/ pop corn/ raw nuts

5- Dinner
Dinner must be light, satiating and containing dairy products since the body benefits from the calcium provided through the phase of sleep.
1 cup of yoghurt or milk + ½ a loaf of bean or cheese sandwich + cucumber
OR 1 cup of semi-skimmed milk + 2 pieces of toast with a triangular piece of French cream cheese
OR 1 cup of semi-skimmed milk + fruit