Children aged 6–12 years are in a crucial phase of physical and cognitive growth and development. At this stage, they require adequate and balanced nutritional intake to support daily activities, brain function, and to prevent health problems. Nutritional needs should be adjusted based on age, gender, and physical activity levels.

In general, children’s nutritional needs include two types of nutrients: macronutrients and micronutrients. Macronutrients consist of carbohydrates, proteins, and fats. Carbohydrates serve as the main energy source, accounting for around 55–60% of total daily energy intake. Sources include rice, bread, potatoes, corn, and sweet potatoes. Protein plays a role in growth and tissue repair. Children aged 7–12 years need about 35–49 grams of protein per day, which can be obtained from eggs, chicken, fish, tempeh, tofu, and milk. Fats are also essential as a reserve energy source and for the absorption of fat-soluble vitamins (A, D, E, and K), with a recommended intake of 25–30% of total daily energy. Healthy fats can be found in vegetable oils, avocados, fish, and nuts.

Meanwhile, micronutrients are needed in smaller amounts but are equally vital for the body. Iron supports the formation of hemoglobin and helps prevent anemia. Children aged 7–9 years need 10 mg of iron per day, while boys aged 10–12 require 8 mg and girls need 15 mg. Sources of iron include liver, red meat, spinach, and legumes. Calcium is important for the development of strong bones and teeth, with a daily requirement of 1000–1300 mg. Good sources include milk, cheese, yogurt, anchovies, and green leafy vegetables. Iodine is necessary for thyroid hormone function and brain development and can be obtained from iodized salt, sea fish, and seaweed. Additionally, vitamin A supports eye health and immunity, while vitamin C aids iron absorption and boosts the immune system. These vitamins are found in fruits and vegetables such as carrots, papaya, oranges, and broccoli.

Water also plays a crucial role in maintaining body function. Children should drink around 1.2–1.5 liters of water daily to prevent dehydration, which can impair concentration and learning.

Daily energy needs for school-aged children also vary. According to the 2019 Indonesian Recommended Dietary Allowances (AKG), boys aged 7–9 need about 1,650 kcal/day, while girls need 1,550 kcal. At ages 10–12, boys require 2,000 kcal and girls need 1,800 kcal per day.

Unfortunately, many children skip breakfast or bring unhealthy packed meals to school. In fact, good nutrition is vital to improve concentration, support growth, strengthen immunity, and prevent risks of obesity or malnutrition. A lack of micronutrients such as iron, vitamin A, and iodine has been proven to impair learning ability.

Therefore, providing healthy and appealing school meals is essential. Balanced meal components should include complex carbohydrates like rice or whole wheat bread; protein from eggs, chicken, tofu, and tempeh; healthy fats such as avocado and nuts; fiber and vitamins from fruits and vegetables; and water to stay hydrated.

Here are some examples of practical and nutritious packed meals:

• Rice balls filled with shredded chicken, sautéed carrots, sliced fruits, and water.
• Whole wheat bread with egg and cheese, cherry tomatoes, and UHT milk.
• Corn noodles with stir-fried vegetables, homemade chicken nuggets, and an orange.
• Tuna mayo onigiri, boiled edamame, and dragon fruit.

To help children enjoy healthy meals, parents can involve them in choosing and preparing the food, present the meals in fun shapes (such as bento-style lunches), and vary the menu weekly. Avoid overly processed foods that are high in sugar and additives.

Providing good nutrition and encouraging healthy packed meals is a long-term investment in a child’s future. Parents, teachers, and schools play an important role in shaping healthy eating habits from an early age. With a solid understanding of nutrition and creative meal planning, children will be more physically and mentally prepared to achieve academic success.