5 Healthy Foods & Habits for School-Aged Kids

Attention all busy parents! Are you struggling to ensure your growing or sporty child gets the nutrition they need? Look no further! It’s easy to know how to prepare food for your child. But fear not, we’ve got you covered. With these five simple tips, you can increase your child’s food and calorie intake in a healthy way.

Add Liquid Calories

Adding liquid calories can be a simple way to boost your child’s nutrition intake. Whole milk provides essential vitamins and minerals, while orange juice offers a dose of vitamin C and natural sugars. Smoothies are another option. Add fruits, yogurt, and even protein powder for better nutrition. These options not only hydrate but also provide a quick energy boost for active kids.


Increase intake of Fat (The Good Kind)

Increase fat intake from peanut butter, nuts and oils. Healthy fats are crucial for your child’s growth and development. Peanut butter, nuts, seeds, and avocado are excellent sources of monounsaturated and polyunsaturated fats. These fats support brain function and hormone production. By adding these foods into meals and snacks, you can add extra calories quickly.

Add peanut butter to toast, sprinkle nuts over yogurt, or add avocado slices to sandwiches and salads to boost healthy fat intake and promote well-being.

Try Dried Fruits

Dried fruits are a convenient snack option for busy parents and active kids. and the best part is they won’t spoil. They contain vitamins, minerals, and fibre, making them a nutritious addition to your child’s diet. Some examples include dried bananas, apricots, raisins, figs, and dates.

You can pack them in lunchboxes, sports bags, or enjoy them as a quick grab-and-go snack. But, be mindful of portion sizes, as dried fruits are higher in calories.

Introduce Your Child to Baking

Baking with your child can be a fun and educational way to increase their food intake while teaching them valuable cooking skills. Choose recipes that use ingredients like whole grains, fruits, and nuts to boost the nutritional value of baked goods.

Encourage your child to join in on the baking process, from measuring ingredients to mixing and decorating This might encourage them to try new flavours and textures.


Welcome Snacking

Opt for snacks that are rich in both calories and essential nutrients to support your child’s growth and energy needs. Here’s two examples: Greek yogurt with honey and granola provides a balance of protein, carbohydrates, and healthy fats. Avocado slices on whole grain toast offer fibre and heart-healthy fats.

Cheese and whole grain crackers are a satisfying combination of protein and carbs, perfect for refueling after physical activity.

By including nutrient-dense snacks, you can ensure that your child receives the necessary fuel for their active lifestyle.



For more information on how to ensure your child gets enough protein, check out our article on How much protein do you need

For helpful tips on pre-workout snacks for your child’s active lifestyle, take a look at our article here.

And if you’re looking for high-protein foods at Aldi to incorporate into your child’s diet, don’t miss our guide on six of the best high protein foods from Aldi.¬†