5.5: Nutrition

Nutrition for Elementary and Middle School Students

Proper nutrition is essential for elementary and middle school students as it directly affects their growth, energy levels, and ability to focus in school. A balanced diet should include a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. However, many school meals and snacks often contain high amounts of sugar and processed foods, which can contribute to poor health outcomes. Excess sugar, commonly found in breakfast cereals, granola bars, and flavored yogurts, can lead to energy crashes, difficulty concentrating, and an increased risk of obesity and type 2 diabetes. Children should consume less than 25 grams (about 6 teaspoons) of added sugar per day, according to the American Heart Association, yet many exceed this amount due to sugary snacks and drinks. Processed foods are another major concern in children's diets. Many school lunches and packaged snacks contain preservatives, artificial flavors, and unhealthy fats, which can contribute to long-term health issues such as high blood pressure and heart disease. These foods are often calorie-dense but lack essential nutrients like fiber, vitamins, and minerals. Instead of processed foods like chips, cookies, and frozen meals, children should be encouraged to eat more whole, nutrient-dense foods. Schools and parents can work together to provide healthier options, such as fresh fruit, nuts, yogurt, and whole-grain crackers, to support better eating habits and long-term well-being. Caloric intake is another important factor in children’s nutrition. Elementary school students typically need 1,200 to 2,000 calories per day, while middle school students may require 1,600 to 2,600 calories per day, depending on age, gender, and activity levels. However, many children consume too many empty calories from sugary snacks and fast food, while others do not eat enough nutrient-dense meals. Drinks play a major role in calorie consumption—sodas, fruit punches, and sports drinks often contain excessive sugar and unnecessary calories. Water and unsweetened milk are much healthier choices, helping to maintain hydration without the negative effects of added sugars. Schools should consider limiting access to sugary drinks in cafeterias and vending machines to encourage better beverage choices.

Cereal boxes on a Soriana Supermarket shelf.

Advertising plays a powerful role in shaping children's food preferences. Companies aggressively market sugary cereals, fast food, and processed snacks to young audiences through television, social media, and even in schools. Bright packaging, cartoon mascots, and celebrity endorsements make unhealthy foods seem fun and appealing. Research shows that children who are exposed to more junk food advertisements are more likely to crave and consume unhealthy foods. To combat this, schools and parents should promote media literacy by teaching children how to recognize persuasive advertising tactics. Additionally, policies that limit junk food ads targeting children and promote healthier food marketing can help create a food environment that supports better nutrition and long-term health. Elementary and middle school students should drink 5 to 8 cups (40 to 64 ounces) of water per day, depending on their age, activity level, and climate. Proper hydration is essential for maintaining energy, focus, and overall health, yet many children do not drink enough water, often opting for sugary drinks instead. Sodas, fruit punches, and sports drinks are heavily marketed to kids but contain excessive sugar, artificial ingredients, and empty calories, contributing to obesity, tooth decay, and increased risk of type 2 diabetes. The American Heart Association recommends that children consume no more than 25 grams (6 teaspoons) of added sugar per day, but a single soda or flavored drink can exceed this limit. Encouraging students to drink plain water, milk, or unsweetened beverages instead of sugary drinks helps support better hydration, healthier weight management, and long-term well-being. Schools and parents can play a key role by limiting access to sugary drinks and promoting water consumption through refill stations and reusable water bottles.

School Lunch in California

California provides free school lunch to all public school students, regardless of income, through the Universal Meals Program, which began in the 2022-2023 school year. This program ensures that every student in grades K-12 has access to two free meals per day—breakfast and lunch—without needing to apply for the National School Lunch Program (NSLP) based on financial eligibility. The meals must meet federal nutrition guidelines, including a balance of fruits, vegetables, whole grains, and lean proteins, while limiting sodium, saturated fats, and added sugars. Additionally, schools are required to avoid competitive foods, meaning that outside vendors or school fundraisers cannot sell unhealthy foods during meal times, ensuring students are more likely to choose the nutritious meals provided. Despite the benefits of free school lunches, challenges such as cost and food waste remain concerns. California’s program is state-funded, with additional federal reimbursements, making it one of the largest investments in school nutrition nationwide. However, with the expansion of free meals, food waste has increased, as not all students eat the meals provided. Schools must serve pre-set portions that meet guidelines, but students may discard unwanted items, particularly fruits, vegetables, and milk. To combat waste, some schools have implemented strategies such as "share tables" where students can leave unopened food for others to take. Educating students on food waste reduction, offering more customizable meal options, and improving meal appeal can help ensure that free school lunch remains both accessible and sustainable.