School-age children (ages 6 to 12) need healthy meals and nutritious snacks. They have a steady but slow rate of growth and usually eat 4 or 5 times a day (with snacks). Many food habits, likes, and dislikes are set during this time. Family, friends, social media, and other media (chiefly via TV and tablets) affect their food choices and eating habits. School-age children are often willing to eat a wider variety of foods than their younger siblings. Eating healthy after-school snacks is important too. That's because these snacks may contribute up to 1/4 of the total calorie intake for the day. School-age children can also help with meal prep.

These are some helpful mealtime hints:

• Always serve breakfast, even if it has to be "on the run." Some ideas for a quick, healthy breakfast include:
  • Fruit.
  • Milk.
  • Toast.
  • Yogurt.
  • Cereal.
  • Peanut butter sandwich.
  • Overnight oats.
• Take advantage of big appetites after school by serving healthy snacks, such as:
  • Fruit.
  • Vegetables and dip.
  • Yogurt and granola.
  • A turkey or chicken sandwich.
  • Cheese and crackers.
  • Milk and cereal.
• Set good examples for eating habits.
• Let children help with meal planning and preparation.
• Serve meals at the table, instead of in front of the TV. Also put away cell phones and tablets to prevent distractions.

The USDA and the U.S. Department of Health and Human Services have prepared the following information for parents in choosing foods for children.

The Dietary Guidelines for Americans emphasize the nutritional intake of:

• Protein. Prioritize protein at each meal. Include a variety of meats and poultry, as well as eggs, seafood, nuts, seeds, peas, beans, and soy.
• Dairy. Milk products and many foods made from milk, like yogurt and cheese, are considered part of this food group. Focus on those that are high in calcium.
• Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables. Fresh, frozen or canned vegetables may be included, preferably those low in sodium and without sauces or gravies.
• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed. The American Academy of Pediatrics recommends that children ages 4 to 6 limit fruit juice to 4 to 6 ounces daily, while children ages 7 to 18 should limit juice to 8 ounces or 1 cup of juice per day.
• Fats. Fats are essential to healthy growth and development. Healthy fats, such as nuts, seeds, olives, avocado, and plant oils, are rich in vital nutrients and should be included in the diet. Use butter in small amounts. Limit saturated fats.
• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, quinoa, and oatmeal. Aim for mostly whole grains.

Exercise and daily physical activity should also be included with a healthy dietary plan.

Here are tips to follow:

• Try to control when and where food is eaten by your children by providing regular daily meal and snack times. Include social interaction and demonstrate healthy eating behaviors.
• Involve children in picking and preparing foods. Teach them to make healthy choices by giving them a chance to choose healthy foods.
• Select foods with these nutrients when possible: calcium, magnesium, potassium, and fiber.
• Most Americans need to cut the number of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and limiting highly processed foods helps limit calorie intake and increase nutrients.
• Parents are encouraged to provide recommended serving sizes for children.
• Parents are encouraged to limit children's screen time to no more than 1 hour daily. Instead, encourage activities that call for more movement.
• Children and teens need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and for healthy weight during growth.
• To prevent dehydration, encourage children to drink fluids regularly during physical activity and to drink several glasses of water after the physical activity is completed.

To find more information, visit Dietary Guidelines for Americans 2025-2030and realfood.gov.

Always talk with the doctor about your child's specific diet and exercise needs.