As a parent you want to provide the best to your children. And that means ensuring they are getting all the nutrients their body needs for proper growth and development. Obesity is becoming a major concern in both United States and the UK and you want to make sure your children establish healthy eating habits that will stick with them long into their adult years.

Children in age group between 5 and 12 still have high nutritional needs although their growth rate is smaller. They also have fairly small appetites and a much bigger freedom and choice about what they will and will not eat.

It is essential for the children in the age group between 5 and 12 to have plenty of energy, as they need it for their growth and development. The problem is while energy levels have declined, so have the activity levels, which in turn can lead to obesity. It is crucial to encourage your child to partake in some sort of physical activity while supplying the daily diet with food that is in 4 main food groups’ rather then sugary snacks and fast food. This way your child will get enough energy rather then empty calories, which do not do much apart from add weight and no nutrients whatsoever.

Calcium is essential for bone and teeth growth. Good sources of calcium are dairy products; you should ensure your child drinks at least half a liter of milk per day.

Iron is also vital, as lack of iron can lead to anemia. Red meat, egg yolk and liver are some of the good examples of food rich with iron. These foods should be combined with vitamin C, as vitamin C helps with better and more efficient absorption of iron in the blood. Good sources of vitamin C are oranges and orange juice and green, leafy vegetables. Folate is also essential for children and it can be introduced to the diet through fortified cereals.

The best diet would include meals that are focused on the 4 main food groups while foods that are rich with sugar and fat should be eaten in small and moderate amounts. It would be a good idea to try and introduce healthier foods as an alternative to the usual sugary snack, such as raisins, peanut butter, all fruit spreads etc. Also sodas should be avoided, as they are rich with sugar and calories, rather serve water or milk with meals.