School going children need more energy. Along with studying in school, they also have to do sports because this is also important for the development of children. After this, there should be energy left in the children’s body till they return home from school. To keep school going children energetic throughout the day, you will have to take care of their diet.

You can include some things in your child’s diet so that the child gets strength and energy and can handle his/her responsibilities well in school. In this article we are telling you what we can feed to school going children.

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Vegetables and Fruits

raising childrenAccording to WHO, children get energy, vitamins, antioxidants, fiber and water from fruits, vegetables and legumes. If you give nutritious food to children at this age, they will be protected from diseases in the future. The child is protected from heart disease, stroke and some cancers. You should feed different colored fruits and vegetables to the child.

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Avoid these things

Sometimes children should be limited regarding some things. You should give less fast food, junk food like hot chips, potato chips, burgers and pizza etc. to the child. You should not feed cake, chocolate, biscuits, donuts and pasties to the child. Some foods contain salt, saturated fat and sugar and are low in fiber. Consuming these foods regularly reduces the risk of obesity and type 2 diabetes.

What to eat for breakfast?

HopkinsMedicine According to this, fruits, milk, cheese toast, cereal and peanut butter sandwich can be given to the child for breakfast. After this, when the child comes home, he/she can be given healthy snacks like fruits, vegetables and dip, yogurt, chicken sandwich or vegetable sandwich, cheese and crackers or cereal with milk.

Be sure to feed from this food group

It is very important to provide items from certain food groups to school going children. This includes grains, vegetables, fruits, dairy products and protein items. Wheat, oats, barley can be fed in grains. Include colorful vegetables like dark green vegetables, orange colored vegetables, peas and beans along with starchy vegetables.

What to feed with dairy and protein?

Things made from milk come in this food group. You should give fat free or low fat products which also contain more calcium. Include lean protein in your child’s diet. Apart from this, poultry products can also be given. Fish, nuts, seeds, peas and beans. If your child also goes to school, then you must include these things in his/her diet. This will provide energy to your child and will also help in his/her development.

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Keep these things in the plate of school going children, their body will be filled with energy and fitness.