FOOD AND BEVERAGES

Meet Your Child's Nutritional Needs with These 15 Meal Ideas for Children Aged 6–12

By Sido Muncul
4 min read
Gizi Anak Terpenuhi, Ini 15 Menu Makanan Anak Usia 6-12 Tahun

The food menu for children aged 6-12 years must be tailored to the children's bodily needs, as their schedules are now packed with elementary school and extracurricular activities.

To meet these needs, it is important for children this age to consume carbohydrates, protein, and healthy fats as sources of energy,  build muscle mass, and support brain development.[1]

So you don't have to worry about what to cook for your child at home, here is a healthy menu for children that you can serve your little one:

1. Sweet Soy Sauce Eggs

Sliced sweet soy sauce eggs

Eating 3 to 4 eggs a day will help children meet their daily protein needs. To prevent your child from getting bored with fried eggs, try preparing eggs in sweet soy sauce with a more tempting sweet and savory flavor.

2. Quail Egg Soup

A bowl of quail egg soup

You can also provide protein from quail eggs. Combine this soup with carrots and broccoli so your child can also get fiber.

3. Chicken Breast Vegetable Salad

Chicken breast with cut vegetables

Besides eggs, chicken breast can also be a choice of protein source. To prevent the texture from feeling dry, pair chicken breast with vegetables and add sauce, such as mayonnaise or mushroom sauce. 

4. Beef Steak

A serving of beef steak

Eating beef steak doesn't have to be at an expensive restaurant. You can make it at home with additions such as vegetables, like corn, carrots, and green beans. 

In addition to being rich in protein, beef is a source of choline and vitamin B12, which are very good for children's nerve development and intelligence.[2]

5. Poached Salmon

Poached salmon

Another menu option for elementary school children is grilled salmon. Not only high in protein, this fish also contains omega-3, which is good for children's brain and eye development.[3]

Because omega-3 is easily damaged when cooked with oil, try using the poaching technique, which involves cooking salmon in water instead of oil to preserve its content.

6. Shrimp in Oyster Sauce

Shrimp in oyster sauce in a bowl

Not only protein, shrimp with shells also contains calcium that supports children's bone and tooth development.

If you're bored with fried shrimp, try making shrimp in oyster sauce for a more varied menu.

7. Tempeh Orek

Tempeh orek with chili

The next healthy food menu for elementary school children is simple and easy tempeh orek. 

Tempeh is rich in plant-based protein, making it good to include in children's healthy menus. When prepared as tempeh orek that combines the sweetness of sweet soy sauce and the savory flavor of tempeh, this menu is sure to be loved by children. 

8. Fried Rice

Shrimp fried rice

To support the energy needs of children aged 6 to 12, carbohydrates are an important element in the daily menu. Fried rice is an easy-to-prepare menu option that can be enriched with eggs, meat, and vegetables to make it more nutritious. 

9. Fried Noodles

Fried noodles with sliced vegetables

Noodles are a high carbohydrate source, with a content of around 25 grams per serving, which is enough to meet the energy needs of growing and developing children.

10. Mashed Potato

Mashed potato in a bowl

Not only rice, you can also provide children with carbohydrate sources through potatoes such as mashed potato. You can serve this food alongside beef steak or grilled chicken.

11. Avocado Toast

Avocado toast with soft-boiled egg topping

Healthy fats are the key to absorbing vitamins A, D, and E, which are important for your little one's growth and development. 

To get the benefits of these fats, you can rely on avocados, which contain healthy fats for the body. You can try serving delicious and nutritious avocado toast for your little one's breakfast, complete with eggs as a protein source.

12. Yellow Spiced Mackerel

Yellow spiced fish

Mackerel is rich in fatty acids that greatly support children's brain development. In addition to frying it as usual, you can also try making fish with yellow spices that are rich in flavor and will surely stimulate your child's appetite.

13. Milk Pudding

Japanese-style milk pudding

For a healthy snack, you can make milk pudding for your child. In addition to protein, milk itself contains phosphorus, which is good for maintaining the strength of children's bones and teeth.

14. Yogurt and Fruit

Kiwi and strawberry slices with yogurt

How to meet your child's nutritional needs? In addition to consuming carbohydrates, fats, and protein, you also need to meet your child's fiber needs.

Give your child healthy snacks like a combination of yogurt and fruit to meet their fiber needs.

15. Fruit Salad

Fruit salad in a glass

Another snack option you can choose is fruit salad. By mixing various fruits your child loves, you not only provide a delicious snack, but also help maintain your little one's digestive health.

An example of a balanced nutrition menu for school children is 45% - 60% carbohydrates, 20% - 30% protein, and 35% fat.[4] Arranging a menu with these proportions can help ensure that children get a balanced intake of nutrients. 

You can balance the menu above with the consumption of Sido Muncul Anak Sehat Anggur. This supplement helps stimulate your little one's appetite, so they can eat better and their body's nutrients will be better maintained.

On this World Children's Day, let's support your little one's growth by giving them a healthy food menu for children aged 6-12 years and Sido Muncul Anak Sehat Anggur. Come on, make sure children grow up healthier, happier, and full of energy to go through their days!

Shop Healthy and Economically at Sido Muncul Store!

Get reward points with every purchase, collect points and redeem them for discounts! The more points you have, the more you save! Come on, visit Sido Muncul Store now!



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