体育投注网址

Healthy Meal Plans for Kids

Medically reviewed by Atli Arnarson BSc, PhDWritten by Andy Bellatti, MS, RD Updated on March 24, 2020
Healthy Meal Plans for KidsShare on Pinterest
marketing highly processed junk foods to children and teenagers, including sweetened cereals, packaged lunches with processed meats and candies, and juice drinks that are, essentially, flat soda.

体育投注网址In many instances, the deck is stacked against parents.

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Whereas the average adult needs about 2,000 daily calories, a 3-year-old’s caloric needs range from 1,000 to 1,400. Children from ages 9 to 13, meanwhile, need between 1,400 to 2,200 calories, depending on their growth and activity level.

体育投注网址 encourage children to consume foods from a variety of food groups: protein, fruits, vegetables, grains, and dairy.

However, dairy isn’t essential, as you can also get nutrients like calcium, potassium, protein, and vitamin D from plant-based foods.

Nutrition science shows that children can without dairy, or any animal products, as long as their diet contains a variety of nutrient-dense, plant-based foods. Children who follow a vegan diet need to supplement with vitamin B-12.

体育投注网址To help you visualize a day of healthy eating, below are two eating plans. One is for a 6-year-old, and another is for a 14-year-old.

体育投注网址As with adult nutrition, it’s important to:

  • prioritize whole grains over refined grains
  • choose whole fruit over fruit juice
  • keep added sugars to a minimum

There are no specific caloric recommendations per meal or snack. The caloric total for the day is most important.

A Day in the Life of a 6-Year-Old

Breakfast:

体育投注网址1 ounce of grains (e.g., 1 slice of whole grain toast)

1 ounce of protein (e.g., 1 tablespoon of nut/seed butter)

体育投注网址1 cup of dairy/dairy equivalent (e.g., 1 cup of milk of choice)

Snack:

1 cup of fruit (e.g., a banana)

1/2 ounce of grains (e.g., 1/2 cup of oat-based cereal)

Lunch:

2 ounces protein + 1 teaspoon oil (e.g., 2 ounces protein of choice, cooked in 1 teaspoon olive oil)

体育投注网址1/2 cup vegetables + 1 teaspoon oil (e.g., 1/2 cup carrots roasted in 1 teaspoon oil)

1 ounce of grains (e.g., 1/2 cup of cooked rice)

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Snack:

1/2 cup of vegetables (e.g., 1/2 cup of celery sticks)

1 ounce of protein (e.g., 2 tablespoons of hummus)

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Dinner:

体育投注网址2 ounces of grains (1 cup of cooked pasta)

体育投注网址1 ounce of protein of choice

1/2 cup of vegetables

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Dessert:

1 cup of dairy/dairy equivalent (e.g., 1 cup of yogurt of choice)

体育投注网址1/2 cup of fruit (e.g., 4 strawberries)

A Day in the Life of a 14-Year-Old

Breakfast:

体育投注网址1 ounce of grains + 1 cup dairy/dairy equivalent (e.g., oatmeal: 1/3 cup dry oats + 1 cup milk)

1 ounce of protein (e.g., 12 almonds)

1/2 cup of fruit (e.g., 1/2 of a Granny Smith apple)

体育投注网址1 cup of dairy/dairy equivalent (e.g., 1 cup of milk of choice)

Snack:

体育投注网址1 ounce of grains (1 ounce of whole grain crackers)

1 ounce of protein (1 tablespoon of nut/seed butter)

Water

Lunch:

Sandwich:

  • 2 ounces of grains (e.g., 2 slices of 100 percent whole grain bread)
  • 2 ounces of protein of choice
  • 1 cup of vegetables (e.g. tomato, lettuce, cucumbers, etc.)
  • 1/4 cup of avocado

1 cup of fruit (e.g., a banana)

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Snack:

体育投注网址1 cup of dairy/dairy equivalent (1 cup of yogurt of choice)

Dinner:

体育投注网址Chili, cooked in 1 tablespoon olive oil:

  • 2 ounces protein (e.g., 1/2 cup beans of choice)
  • 1/2 cup vegetables (e.g., 1/2 cup red and green peppers)
  • 1 1/2 cups vegetables (e.g., 1/2 cup corn, 1/2 cup red and green peppers, 1/2 cup tomato puree)
  • 2 ounces grains (e.g., 1 large slice cornbread)

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Andy Bellatti, MS, RD, is a dietitian and former author of “Small Bites.” He is currently the strategic director at . Follow him on Twitter

Last medically reviewed on March 24, 2020

Medically reviewed by Atli Arnarson BSc, PhDWritten by Andy Bellatti, MS, RD Updated on March 24, 2020