Thursday, December 2, 2010

Meal Time -School Kids

We are always worrying if our  little ones have what they need in terms of nutritents and vitamins. My daughter is a little more picky about her meals now and I want to make sure that she is getting what she needs.

here are some very helpful guidelines from Parents magazine.

Average day meal

1 cup whole grain cereal
1/4 cup milk
1 slice cantaloupe or any fruit that you can get them to eat!

8 tortilla chips with 1/4 cup each tomato salsa
and black beans with water for drinking.


11/2 cups of chicken vegetables soup with 5 saltines
1/4 cup raisins,1/2 cup berries and 3/4 cup milk

3 cups oil popped popcorn with 2 tbs Parmesan cheese, water for drinking.

Turkey Burger on a roll
1/2 cup green beans with almond silvers and 2 tsp olive oil.
Orange and 3/4 cup milk.

You may add

a cookie, ice pop or mini piece of candy

For Calcium
If you child likes milk then it should not be a problem for them to get the 800 milligrams that she needs. If not Fortified soy milk may be an option..
Or focus on low fat yogurt,cheese, and up to six ounces of fortified fruit juice.
Look fro brands that contain Vitamin D which helps them absorb Calcium.

Servings- Toddlers- 2 to 3
Pre Schoolers- 3 to 4
School Kids- 4

Lean Protein

Protein rich foods help build and repair every tissue in the body that kids need.

They need Zinc,Iron and Vitamin B.
Shop for lean meats such as skinless turkey,or beef loin.
At least once a week they would have some fish or beans for nutrients not found in meats.
Shrimp,cod,wild salmon

Toddlers- 2
Pre Schoolers- 2 to 4
School Kids- 3 to 5

To keep track visit., enter your kids daily stats ( eats, along with age,gender and activity level) to ensure that he or she is getting the right amount from each food group.
Keep it somewhere visible as a reminder!

Happy Meals!

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