Nutrition for School-Age Children with Dr. Wafaa Fahmy

Schoolchildren’s nutrition is one of the key factors affecting physical and mental development, overall health, and a child’s ability to concentrate and learn. During this stage, children need a balanced diet that provides energy, protein, vitamins, and minerals essential for growth and helps prevent malnutrition, obesity, underweight, and certain nutritional deficiencies.

Dr. Wafaa Ahmed Fahmy, Professor of Clinical Nutrition and Eating Disorders at the National Nutrition Institute, provides nutritional services for schoolchildren, with a focus on underweight, obesity, and short stature. She offers nutritional programs tailored to children’s needs to support healthy growth and development.

Why Is Healthy Nutrition Important for Schoolchildren?

School-age children need balanced nutrition because their bodies are constantly developing, and their energy and nutritional requirements increase with growth and daily activities.

The main benefits of healthy nutrition for schoolchildren include:

• Supporting the normal development of bones and muscles.

• Helping improve concentration and attention during school.

• Providing energy for daily physical and mental activities.

• Supporting immune system function.

• Helping prevent anemia and deficiencies of essential vitamins and minerals.

• Maintaining a healthy weight and reducing the risk of obesity.

• Supporting brain development and cognitive skills.

• Establishing healthy eating habits that can continue throughout life.

The United Nations Children’s Fund (UNICEF) emphasizes that good nutrition during middle childhood and adolescence supports growth, cognitive development, and academic performance while helping establish healthy habits for the future.

What Essential Nutrients Do Schoolchildren Need?

Children need a variety of nutrients, and no single food provides everything their bodies require. Therefore, it is important to include different food groups in their daily diets.

1. Protein

Protein helps build muscles and body tissues and supports growth. Important sources include:

• Eggs.

• Fish.

• Chicken and meat.

• Milk, yogurt, and cheese.

• Beans, lentils, and chickpeas.

Protein sources should be distributed throughout the day according to the child’s age and nutritional needs.

2. Healthy Carbohydrates

Carbohydrates are an important source of energy for studying, movement, and play. Sources include bread, grains, rice, oats, and potatoes.

It is preferable to include whole grains and minimally processed foods while limiting reliance on sweets and sugary drinks for energy.

3. Healthy Fats

Healthy fats help the body absorb certain vitamins and provide energy needed for growth. Sources include nuts appropriate for the child’s age, olive oil, and fish.

Food allergies should be considered, and whole nuts should be handled carefully with young children because they can pose a choking hazard.

4. Iron

Iron is an essential mineral for producing hemoglobin, which carries oxygen in the blood. Iron deficiency can lead to anemia, which may cause fatigue, paleness, and difficulty concentrating.

Sources of iron include meat, legumes, and certain iron-fortified foods. Consuming vitamin C-rich foods, such as oranges and guavas, alongside plant-based meals can improve iron absorption.

5. Calcium and Vitamin D

Calcium and vitamin D contribute to the development and maintenance of healthy bones and teeth. Calcium sources include milk, yogurt, cheese, and certain fortified foods. Vitamin D comes from specific dietary sources and safe sun exposure, depending on individual circumstances.

Vitamin and mineral supplements should not be given routinely without a clear reason. They should be used when necessary and based on medical assessment.

6. Other Vitamins and Minerals

Children also need zinc, iodine, vitamin A, B vitamins, and other nutrients that support growth and various body functions.

Most of these nutrients can be obtained through a varied diet that includes vegetables, fruits, protein sources, grains, and suitable dairy products.

What Is the Best Breakfast for Schoolchildren?

A balanced breakfast helps provide energy after a night’s sleep, especially when a child feels hungry in the morning. Breakfast choices can vary according to the child’s age, appetite, and nutritional needs.

Suitable breakfast options include:

• An egg with bread and vegetables.

• Fava beans with bread, cucumber, and tomatoes.

• Cheese with bread and a piece of fruit.

• Oatmeal with milk and fruit.

• Yogurt with oats or bread and a suitable side dish.

It is better to provide a balanced meal rather than relying on sweets or sugary drinks. If a child is not hungry early in the morning, a small suitable meal can be offered before school, with a healthy snack prepared for later.

How to Prepare a Healthy Lunchbox for Schoolchildren

A healthy lunchbox is an important way to provide nutritious food during the school day. It should contain a variety of foods that the child enjoys.

A balanced lunchbox can include:

• A source of protein: Such as eggs, cheese, beans, or thoroughly cooked chicken.

• A source of carbohydrates: Such as bread or sandwiches made with whole grains.

• Vegetables: Such as cucumber, carrots, and tomatoes, prepared in a safe way.

• Fruit: Such as apples, bananas, or oranges.

• Water: In a clean bottle for regular hydration.

Food safety is essential, especially for foods that require refrigeration. Use an insulated lunch bag and an appropriate cooling pack when necessary, and avoid leaving perishable foods at room temperature for extended periods.