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Food & Fitness For School-Age Kids

Staying healthy and on top of preventative care means fueling our bodies and staying active. Food and fitness for school-age kids is an essential part of teaching them how to live a healthy life. Whether she participates in sports, dances with her friends, or enjoys long walks with the dog, staying active will help your child stay physically fit and emotionally healthy.

Physical fitness isn’t the only key to staying healthy, though. Fueling our bodies is so much more important than feeding them. Teaching your child to fuel her body will help her stay healthy as she grows up.

To learn more about how you can help fuel your child’s body and encourage fitness, call Dr. Moemeka today for a nutritional or health coaching appointment.


We know how busy life can get, but making healthy food choices is the key is your child’s growth and development. Even the drinks your child chooses can have an effect on her body. Making healthy choices, even when on-the-go, will benefit your child and your family in the long run.

You can help your child develop a healthy relationship with food and normalize healthy eating habits to encourage her to live a life of wellness and fueling her body.

Fruits and Vegetables

If we’re being honest, getting our kids to eat fruits and vegetables is often a struggle, but they need to be a staple in your child’s diet. When it comes to fruits and vegetables, Dr. Moemeka suggests that half of every plate should contain these two food groups. One way to get more fruits and veggies in is to add them to a smoothie. It’s tasty and your child is sure to get all of the nutrients she needs!

You can also add veggies to things like pasta sauces, meatballs, sloppy joes, and baked goods! For more ideas about how to get your family to eat more veggies, schedule a nutritional counseling appointment with Dr. Moemeka.


Choosing the right whole grains is important to your child’s health because of how nutrient-dense they are. Dr. Moemeka suggests incorporating grains such as whole-wheat bread, brown rice, or oatmeal into your child’s diet.

If you are struggling to incorporate whole grains or can’t because of an allergy, talk to Dr. Moemeka about what you can do to make sure your child is getting the essential vitamins and minerals she needs.


Kids grow quickly, and eating healthy will give them the energy they need to stay active. Protein is a great source of energy because it enhances the growth and repair of muscles. Some great sources of protein are eggs, chicken, seafood, and beans. Kids are always on the move, so getting enough protein will help them meet their daily energy needs!

Healthy fats

Fat is an important part of your diet that helps your child’s body grow and develop. While not all fats are healthy, Dr. Moemeka suggests that your child eats healthy fats such as nuts, seeds, or avocados. Fat is a great source of energy, but choosing the right ones is key to your child’s health!

Healthy Eating Tips

  • Cooking at home is always healthier than eating out, no matter how “healthy” the restaurant claims to be
  • Put limits on foods like cookies, candy, frozen desserts, chips, and fried foods
  • For a quick snack, try recharging with fruits or vegetables. Having some pre-cut and ready-to-go make them more appealing
  • Stay away from sugary foods and drinks
  • Limit added sugars

Your child should eat 5 meals a day:

  • Breakfast
  • Morning snack
  • Lunch
  • Afternoon snack
  • Dinner

It’s important that snacks never replace meals. Meals should always come first.


We all know how important it is to stay active, and it’s just as important for kids to do the same! As kids grow up and get more independent, they may start to lose interest in staying active, choosing video games or other sedentary hobbies instead. Encourage your child to stay active on the playground, in the backyard, or with pets. If playing sports isn’t her thing, encourage her to try different things like dance, gymnastics, skateboarding, or active play.

The power of fitness and play cannot be underestimated. Regular exercise will help your child grow up healthy. Exercise will also help your child maintain a healthy weight and prevent diseases later in life.

Getting your child involved in after-school sports is a great way to incorporate exercise in her daily life. Some great ways to stay fit are:

  • Football
  • Soccer
  • Yoga
  • Swimming
  • Dance
  • Running
  • Skateboarding

As parents, we are the role models for our children. The healthy lifestyles we lead will influence their lifestyles as well. If you’re looking to stay active with your child, try after-dinner walks or family hikes, bike rides, playing tennis, going to a local swimming pool, or shooting hoops!

Healthy doesn’t need to be complicated. Talk to Dr. Moemeka about how you can keep your child healthy with food and fitness.

If you want to know more about how you can support your child’s health with food and fitness, schedule a nutritional or health coaching appointment with Dr. Moemeka today by calling (972) 325-2005 or requesting an appointment online.

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