School Age Nutrition

In March of 2001, the CDC reported that 13% of U.S. children ages 6 to 11, are overweight. This is up 11% from the early 1990's and 4% from the 1960's. Kids today are eating more and are less active. The average kid is consuming 25% of his daily calories as snacks. Most of these snacks have high caloric density. What does 'high caloric density' mean? It means more 'calories per gram'. An average oatmeal cookie has about 5 calories per gram while a medium apple has 0.6 calories per gram. The cookie gives you more calories in a smaller, less filling food.

CDC also reported that 20 to 40 percent of our kids are not physically active. Kids are eating more calories and decreasing their physical activity. This can lead to obesity whose complications can be high blood pressure, diabetes, liver and self-esteem problems. Our kids are not physically fit.

These are alarming facts. What can we do? First, we need a basic understanding of nutrition.

Kids need specific nutrients for growth, energy and good health. Each food group provides these essential nutrients. By eating the minimum servings of each food group, kids are providing those essential nutrients for their bodies.

Bread, cereal, rice, pasta and other grain products provide B vitamins, iron, fiber, and other minerals. These help produce energy in the cells, help in the manufacturing of new cells, help produce other body chemicals (insulin), and build bones.

Fruit provides Vitamin A, C, and other minerals to help keep skin, eyes, and gums healthy.

Vegetables provide Vitamin A, C, B, potassium, calcium and other minerals, plus complex carbohydrates, and fiber. These nutrients perform many functions such as helping the body repair itself, regulating fluid balance, muscle contractions, nerve impulses, and protecting the cells from damage.

Milk, yogurt, and cheese provide calcium, protein, and Vitamin D, which help make bones, teeth, and muscles strong.

Meat, poultry, fish, eggs, beans, nuts, and seeds provide protein, Vitamin B, and iron for healthy muscles and blood.

School age kids need between 1800 and 2200 calories per day. Less active kids need caloric intake in the lower range, very active kids need the upper range.

Food Groups Number of Servings Example one serving
(unless noted )
Bread, cereal, rice and pasta 6-9 1 medium bagel = 2 servings
1/2 cup pretzels
1/2 cup rice or pasta
Vegetable 3-4 3/4 cup vegetable juice
1 cup lettuce
Fruit 2-3 1 medium fruit (baseball size)
1/4 cup dried fruit
Milk, yogurt, cheese 2-3 1 cup of milk
1 1/2 oz natural cheese (cheddar, mozzarella, Swiss)
2 oz American
1/2 cup ice cream = 1/3 serving
Meat, poultry, fish, dry beans, eggs, nuts, seeds 2-3
(total of 5, 6 oz.)
 5oz meat = size of deck of cards

HEALTHY NO-COOK SNACKS

Snack Kabobs
Cut raw vegetables or fruit into large chunks. Skewer them on pretzel sticks. Dip fruit kabobs in orange juice to prevent fruit discoloring.

Veggies with dip
Cut up raw vegetables (carrots, zucchini, cucumbers, radishes) into sticks or coin shapes. Dip in salsa or low-fat dip.

Banana pops
Peel a banana, dip in yogurt, roll in crushed cereal, freeze and eat.

Fruit Shakes
Use 1/2 cup of low-fat fruit yogurt and 1/2 cup cold fruit juice in plastic container. Make sure lid is on tight and let child shake it up.

Fun sandwiches
Use large cookie cutters to cut out sandwiches into assorted shapes (gingerbread man ham sandwich) Use whole grain bread for added fiber.

Peanut butter balls
Mix peanut butter with bran or corn flakes, shape into balls, roll in crushed graham crackers.

Ice Cream-wiches
Put a small scoop of ice cream or frozen yogurt between 2 oatmeal cookies or frozen waffles. Make several ahead of time and freeze.

Ants on a log
F fill cleaned celery with peanut butter or cream cheese, then top with raisins.

Reference Sources:

Food Complete Nutrition Guide American Dietetic Association, 1998
CDC March 2001 Health report
Pediatric Nutrition Handbook AAP 1998
Youth Risk Behavior Trends 1991-1999 CDC Health Promotion Online