What should my school-age child eat?
Children do best with regular meals: breakfast, lunch, dinner and a good snack in between (Swedish Food Agency). Children aged 4 to 10 need about 400 grams of fruit and vegetables a day, roughly two fruits and two generous handfuls of vegetables, and from about age 10 the adult advice of 500 grams or more applies. Water is the best thirst quencher.
| Age | Fruit and vegetables per day |
|---|---|
| 4–10 years | About 400 g (e.g. 2 fruits + 2 handfuls of vegetables) |
| Over 10 years | 500 g or more |
What does a good meal look like?
The plate model is an easy guide: a large part vegetables and root vegetables, a large part potatoes, pasta, rice or similar, and a smaller part meat, fish, chicken, eggs or a vegetarian alternative. Add bread, a fruit and water or low-fat milk.
How do I get my child to eat more vegetables?
- Offer vegetable sticks while you cook.
- Put sliced vegetables or fruit on sandwiches, or berries in yoghurt in the morning.
- Grate carrots or cabbage into sauces, patties and stews.
- Let your child eat the vegetables first.
- Serve fruit salad instead of sweets for dessert.
- Eat vegetables yourself: you are your child's biggest role model.
What should children drink?
Water is the best thirst quencher and should be easy to get during the school day. Keep sweet drinks for special occasions.
Try this week
- Pack a fruit in the school bag every day this week.
- Add one extra vegetable to dinner, for example grated carrot in the sauce.
- Eat together without screens at the table when you can.
When to get help
Talk to your doctor or school nurse if your child loses weight, eats very little for a long time, or you are worried about their eating or growth.