Good Eats for School-Age Kids

New friends and activities change a school-age child's perspective on food. But it's still up to parents to provide him with the foods he or she needs to thrive.

Here's some expert advice on how you can do that, as well as set the stage for your child to learn healthy eating habits for life.

The Family Rules

Your child is probably spending more time than ever away from home, what with school, activities, and friends. Teachers, coaches, and peers may change a child's food preferences, but parents continue to be the most influential role models.

Many lifelong food habits are established between the ages of 6 and 12, says Tara Ostrowe, MS, RD, senior dietitian at the Mount Sinai Adolescent Health Center in New York. Parents should try to display the same behaviors of healthy eating and regular exercise they would like their child to have for life.

Leading by example is so important at this age, says Theresa Nicklas, DrPH, professor of pediatrics at Baylor College of Medicine in Houston. Rather than insisting your children finish their broccoli or drink their milk, show them you enjoy these foods. Be authoritative at the table, not authoritarian, Nicklas says.

Set the Table for Good Nutrition

Eating a variety of nutrient-rich foods -- such as whole grains, low-fat dairy foods, lean protein, fruits, and vegetables -- at meals and snacks provides the calories and nutrients a school-age child needs to learn and play.

How will you know your child's getting enough of the right foods? MyPyramid.gov, part of the government's food guidance system, can help.

MyPyramid's suggested servings are based on age, gender, and activity level. The examples below illustrate how school-age children's needs differ.

A 6-year-old, active girl every day needs:

• 5 ounces from grain group
• 2 cups from vegetable group
• 1 1/2 cups from fruit group
• 3 cups from milk group
• 5 ounces from meat and beans group
• 5 teaspoons oils.

An 11-year-old, active boy needs this every day:

• 7 ounces from grain group
• 3 cups from vegetable group
• 2 cups from fruit group
• 3 cups from milk group
• 6 ounces from meat and beans group
• 6 teaspoons oils.

Foster a Healthy Weight

Serve healthy foods in the suggested amounts, and your child will take it from there. Monitoring every morsel out of concern for a child's weight could encourage an eating disorder such as anorexia nervosa or bulimia later on.

Allowing kids to eat when they are hungry and stop when full is the key to lifelong weight control. Using food to bribe, punish, or reward encourages a child to ignore hunger cues. Buy your children a book or small toy instead of an ice-cream cone when you want to show them you are pleased, says Ostrowe.