Portions will vary on child’s age and activity level. When a child is growing they will have a huge appetite.
Kids need to eat/snack every 3-4 hours. These don’t have to be large portions.
Eat slow- chew and taste don’t “wolf it down”. Have water with meals and some milk or juice.
Mixing protein and carbohydrate at each meal leads to longer satiety, and better blood sugar control than just carbs alone.
NOTE: There is peanut butter on here- You’ll need to know if any child has an allergy to peanut butter.
Breakfast:
- Scrambled eggs and toast
- Waffles (prefer whole grain like Kashi) or pancakes
- 100% fortified cereal like Cheerios Multi Grain or the Total line. OK to mix a sugar cereal with one of these. Ex; Frosted Flakes with Total Corn Flakes
- Toast with peanut butter, fruit
- English muffin, “fake” sausage or turkey sausage, 2% cheese slice
- Cottage cheese and toast/waffle
- Yogurt with crunchy cereal
- Oatmeal/cream of wheat/grits
- Balance, Genisoy or Luna bar
Lunch/Dinners: (leftovers)
- Whole grain bread, lean meat with or without cheese, fruit, yogurt
- Veggie pizza plus a salad
- Chicken, rice and veggies
- Tuna or egg salad sandwich on whole grain with lite mayo, fruit, yogurt
- Chef salad using low fat cheese and lean meat, bit of regular or lite
drsg.
- Morningstar farms Chik Nuggets, salad, baked taco chips
- Veggie burger, 2% cheese, salad
- Pasta Roni (skip butter step) add extra whole wheat pasta, and veggies
- Pasta with chicken/tuna mixed in, veggies
- Fish, flavored rice, veggies
- Zatarains box mixes of beans and rice, salad
- Ground round/sirloin burger, 2% cheese, veggies
- Large salad, taco flavored ground beef, taco cheese, baked chips
- Macaroni and cheese (skip butter step), steamed veggies
Snacks:
- Cottage cheese and crackers or fruit
- Apple with peanut butter or cheese
- Animal crackers/pretzels and yogurt
- English muffin, Pizza Quick, mozzarella cheese (mini pizza’s)
- Baked chips, refried beans, and cheese (nachos)
- Slice of pizza
- Pretzels and a cheese stick
- Yogurt and fruit
- Fruit salad, cheese stick
- ¼ to ½ sandwich
- ½ protein bar
- Hommus and pita or crackers
|
