School-age children need balanced meals to help them grow and develop optimally. A balanced meal should contain a variety of foods from each of the food groups. These include:

• Fruits and vegetables

• Grains

• Protein

• Dairy

Fruits and vegetables are important sources of vitamins, minerals, and fiber. Grains provide energy and fiber, while protein builds and repairs muscles, bones, and other tissues. Dairy products are a good source of calcium, which is essential for healthy bones.

Portion Sizes

It is also important to pay attention to portion sizes. Children need smaller portions than adults, but they still need enough food to meet their nutritional needs. A general rule of thumb is to make sure that half of a child's plate is filled with fruits and vegetables, while the other half is divided between grains and protein. Dairy should be included with one or two meals per day.

Examples of Balanced Meals

Here are some examples of balanced meals for school-age children:

• Grilled chicken, brown rice, steamed broccoli, and a glass of milk.

• Whole wheat pasta with tomato sauce, a side salad with mixed greens, and a piece of fruit.

• Baked fish, roasted sweet potatoes, green beans with almonds, and a glass of water.

• Turkey burger on a whole wheat bun, baked sweet potato fries, carrot sticks with hummus, and a glass of low-fat chocolate milk.

By providing balanced meals for school-age children, parents and caregivers can help ensure that their children are getting the nutrients they need to grow and thrive.

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