SCHOOL AGE: 5-12 YEARS
Energy and Nutrient Requirements (Why it’s Important):
Folic Acid:
● Used to prevent and treat low blood levels of folate, anemia, and for one’s bowel to absorb nutrients properly.
Food Sources: fruits and vegetables (dippers), crackers (enriched flour)
(WebMD, 2009)
Vitamin A (Retinol, Beta Carotene):
● Keeps membranous surfaces moist (respiratory tract, mouth, urinary tract)
● important to prevent night blindness and promote healthy vision
● builds immunity and helps fight infections (antioxidant)
Food Sources: oily fish (tuna salad or baked salmon), full-fat or organic dairy products (yogurt and milk), orange, green, or yellow vegetables & fruits (orange slices, broccoli, carrot sticks)
(Saxelby,2006)
Vitamin B6 (pyridoxine):
● Helps produce serotonin and norepinephrine (both are chemicals that transmit signals to the brain)
● Helps form protein layers
Food Sources: milk, (chocolate milk), cheese (cubes and slices)
(Mayo Clinic, 2013)
Vitamin C (ascorbic acid):
● water-soluble vitamin needed for growth and development, especially at a young age
● form a vital protein for skin, tendons, ligaments, blood vessels
● antioxidant
Food Sources: fresh veggies and fruits: orange juice, fruit salad with cantaloupe, kiwi, mango
(Medline Plus, 2014)
Vitamin E (tocepherol):
● promotes healthy skin, hair and nails
● antioxidant and may help prevent cardiovascular diseases and cancer
Food Sources: almonds and other nuts and seeds, wheat germ and whole grains (whole wheat bread), fish (fish sticks), fruits and vegetables (crudites)
(Saxelby, 2006)
Calcium:
● essential parts of bones and teeth.
● also vital for the functioning of heart, nerves, blood-clotting systems
Food Sources: kale (“green smoothies”), soy milk (is enriched) ,milk ( chocolate milk)
(WebMD, 2009)
Iron:
● essential to the functioning of cells
● forms hemoglobin in red blood cells to carry oxygen
● Especially in early life, helps the brain develop
Food Sources: red meat ( steak chunks), black beans (black-bean dip), scrambled eggs
(Eat Right Ontario, 2014)

Zinc:
● very small amounts needed for human health
● used for treatment of stunted growth, slow wound healing, and acute diarrhea
● treats common cold and recurrent ear infections
● some athletes consume for better performance and strength
Food Sources: bran cereals, ricotta cheese, yogurt drink,
(WebMD, 2009)
Proper Food Choices:
● brightly colored fruits
● 100% fruit juice
● whole, fortified and fibre rich grain foods
● low fat and fat free milk, yogurt, and cheese
● lean meats
● skinless poultry
● fish, eggs, beans and nuts
(Fuel Up to Play 60, 2013)
Suggested Foods to Avoid (And Why):
● diet foods
● large portions
● overly processed and nutrient-void food
● cylindrical or food in nickel-sized pieces (choking hazard)
● too many sweet foods at a young age (promotes hyperactivity)
● try to limit additives (children have small bodies and may be adversely affected
(Health Canada, 2011)
Special Health, Physical and Developmental Concerns Which May Affect Food Choices or Intake
● small appetites: children have small appetites and need calories for healthy development
● high energy levels: small and nutritious meals and snacks served in small portions for sustained energy
● energy requirements: healthy foods should not be restricted based on fat or calorie content
● diverse food choices: a variety of foods from all food groups should be offered; this is the time to introduce new and exciting foods!
● education: educate small children early on healthy food choices and set