NOW that summer holiday has ended and some parents might be getting last-minute school supplies, parents should also prepare for their child’s nutritional needs. It is very important that children eat a balanced diet covering all food groups (vegetables and beans, fruit, grain, lean meat, and dairy). This will give them energy and readily equipped them to learn.

Here are a few nutrition tips to get you through the school year:

1. It is important to make time in the morning to eat breakfast, as skipping breakfast is not a good idea. Eating breakfast allows children to concentrate better and prevents them from tiring easily throughout the day.

2. The best way for your child to get a healthy lunch is for you to pack their food. If you have decided that your child will get food from the school, try to get information of the school’s daily menu and supplement it with healthy snacks.

3. Get your child involved in the packing of lunch. Children who assist in packing their lunch are more likely to eat it. Ask them to make a list of the things they like, but ensure to make healthy choices from their list.

4. It is recommended that children ages one to six years have a limit of four to six ounces of juice per day and children age seven to18 years have a limit of eight to 12 ounces per day. Avoid sodas and encourage drinking water mostly for the day.

5. Children should have five to nine servings of fruits and vegetables per day. This can make their immune system stronger and leads to fewer sick days. A good way to include them is to give fruits and vegetables as snacks. Avoid snacks with excess fat and salt.

6. Ensure your child eats from at least four of the food groups each day.

7. For children who are considered ‘picky eaters’, try to make eating fun. Try to get a nice lunch bag. Prepare food with various colours. Do not reward with sweets or desserts as this will encourage bad habits. Be patient, as children usually eat in small amounts frequently. They also have to get used to the taste and texture of new food, so keep trying.

Good nutrition encourages continued growth and development for your child. It is vital you ensure that your child gets the required nutrients each day as this will enhance better attendance at school and increase school performance.

Dr Michelle Williams is a paediatrician at Kidz Klinik. She may be contacted at dr.michelle.williams2014@ gmail.com