Children from around age three or four through until their teens are still developing both physically and mentally and the need for good nutrition continues. However, kids can be fussy eaters and will snack and not eat proper meals. Kids are very active during these years and as they grow, they will require good food for good health now and later in life. Also, during childhood eating habits for life are still being shaped. Try to avoid processed foods and confectionary, and choose more traditional ‘healthy’ alternatives, though don’t let them feel too left out from the other kids at school, and occasional treats are fine.
The following example meal plan if for your child to follow, though obviously nutritional requirements and portion sizes of meals will vary considerably between younger and older children. Preparing different foods for your child is very important, but remember if they really do not like a particular food, they need not have it. If your child is really into sports or other physical activities then they will needs lots of energy-packed foods throughout the day.
Meal Plan for Kids!Breakfast High fibre cereal like Weetabix, Shreddies or porridge – avoid sugar coated cereal!) with skimmed milk1-2 slices wholemeal bread toasted with natural peanut butter or low fat cheese spread200ml fresh fruit juice
Morning Snack 1-2 wholewheat biscuits (e.g. oatcakes, digestive)Item fruit DrinkLunch Sandwich: 2 slices wholemeal bread with chicken, ham or tuna mixed in low fat natural yoghurt or cheeseChopped carrot / cucumber / celeryYoghurt1 square home-made easy flapjackDrink water or diluted high-juice cordial
Mid afternoon Item fruit DrinkHome from school High fibre cereal like Weetabix, Shreddies or porridge with skimmed milkor 1-2 slices wholemeal bread toasted with natural peanut butter or low fat cheese spreadDrink
Evening Meal Family meal e.g.: chicken breast / lean meat / white fishbasmati rice or wholewheat pasta or potatoesCooked vegDrink
Evening 1 square home-made easy flapjack Item fruitDrinkThe ‘Home from school’ snack will depend on what time your child finishes school and whether or not he / she partakes in any after-school activities. Children should be encouraged to eat the same evening meal as the whole family.
Easy FlapjacksIngredients150g peanut butter2 tbsp honey250g dried mixed fruit, finely sliced200g oats (oatmeal)2 egg whites, beatenMethodPreheat oven to 180°C. Melt the peanut butter in a microwave or in a saucepan. Pour into a bowl and add the remaining ingredients. Spoon into a greased, lined cake tin and level. Cook for 30 minutes. When cooled, cut into 16 squares.InformationMakes 16 squares. Per square: 155kcal, 4g protein, 22g carbs, 6g fatJames Collier BScNutrition Consultantwww.mealplansite.com
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