- Vegetables and fruits: Aim for 5-9 servings of fruits and vegetables per day.
- Whole grains: Serve whole-grain breads, cereals, pasta, and rice instead of refined grains.
- Protein: Include lean proteins, such as fish, poultry, beans, lentils, and low-fat dairy products.
- Low-fat dairy products: Children need calcium for strong bones and teeth.
- Healthy fats: Include healthy sources of fats, such as olive oil, avocado, and nuts.
- Water: Encourage your child to drink plenty of water throughout the day.
Here is a sample meal plan for a school-aged child:
Breakfast
- Whole grain cereal with milk and fruit
- Oatmeal with berries and nuts
- Yogurt with fruit and granola
- Scrambled eggs with toast
- Whole wheat toast with peanut butter and banana
Lunch
- Sandwich with whole wheat bread, lean protein, vegetables, and fruit
- Salad with grilled chicken or fish, vegetables, and a whole grain roll or pita
- Soup and a whole grain sandwich or roll
- Leftovers from dinner
Dinner
- Grilled fish or chicken with vegetables and brown rice
- Beef or vegetable stew with whole wheat bread or mashed potatoes
- Chicken or tofu stir-fry with whole wheat noodles
- Pizza made with whole wheat pizza crust, lean protein, vegetables, and low-fat cheese
- Pasta with marinara sauce and meatballs or vegetables
Snacks
- Fruit
- Yogurt
- Trail mix
- Whole wheat crackers with cheese or hummus
- Whole grain bread with peanut butter
Tips for healthy eating for school-aged children
- Make sure your child is eating breakfast every day.
- Pack healthy snacks for your child to take to school.
- Talk to your child about healthy eating and why it is essential.
- Encourage your child to be active and exercise regularly.
- Model healthy eating habits for your child to follow.